BEAR SWIMMING

Thursday, July 28, 2016

BEAR SWIMMING Workout 072816

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice,200 Pull(long axis),100 Kick. Today we are going to Swim2/3 of a workout ,then have "Free" time....ie. Sharks and Minnows ect. The Main set will involve a series of "Endless" relays 10 Minutes at a time. One event Freestyle, One event kick only. There will also be a set of 6 x 75 (Kick , drill, Swim) Stroke. We will resume practice on Monday August 15th. Thank you

Wednesday, July 27, 2016

BEAR SWIMMING Workout 072716

Dynamic stretching and light dryland core strengthening. 321 Warmup - 300 Choice swim, 200 Pull,100 Kick. Main set today : Davis Mile "Bear Style". 11 Laps IM order,250 free,9 lap IM,200 Free, 7 lap IM,150 free, 5 lap IM , 100 free, 75 IM, 50 free, 25 Fly. Done. (Kicks and drills for 10 minutes). 150 free w/ underwater flips. 200 warm down. Tomorrow will be the LAST PRACTICE until August 15th. The POOL will be CLOSED for 2 weeks. Thank you

Thursday, July 21, 2016

BEAR SWIMMING Workout 072116

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim , 200 Pull, 100 Kick. Cubs,Blue group : 12 x 25 stroke drills,12 x 25 Stroke kick no board,12 x 25 Sprint stroke(IM order). Work on dives and streamlining off wall. Juniors,Seniors : 8 x 50 Stroke drill (IM order twice through). 8 x 50 Stroke (IM order twice). 4 x 75 Build freestyle. 6 x 25 Hypoxic. 4 x 50 Over kick free. 150 free w/ underwater flips. 200 stroke,4 x 125 Bubble IM's, 2 x 300 Pull descend within the 300. 200 warm down.

Wednesday, July 20, 2016

BEAR SWIMMING Workout 072016

Dynamic stretching and light dryland core strengthening. 321 Warmup 300 Swim choice, 200 Pull, 100 Kick. Juniors and Seniors 30 x 100 #1-10 Freestyle on the 1:30 , 11-20 Freestyle on the 1:25, 21-30 Freestyle on the 1:20. Cubs and Blue group 20 x 50 Freestyle 5 on the 1:30,5 on the 1:15,5 on the 1:00, and 5 on the 45. Warm down 200.

Monday, July 18, 2016

Long Course Practices July 19 and 21.

We have 2 Long Course practices left. July 19 and 21, with breakfast at Sukies ( across the street,bring cash)after Thursday's final LC practice. We had some great swims at the Home Meet this weekend. The Pool will be closed for the first two weeks of August,with practices resuming August 15th. Thank you

BEAR SWIMMING Workout 071716

Dynamic stretching and light dryland core strengthening. Warmup: 321 300 Choice, 200 Pull, 100 Kick. 8 x 50 Sprint freestyle on the minute. 16 x 100 400 Kick (100 of each stroke),400 IM drill,400 Freestyle, 400 IM. 2 x 200 pull(200 Free,200 Back). 4 x 75 Build -stroke. 6 x 25 hypoxic sprints with overkick. 6 Salo "In and Outs". 200 warm down.

Thursday, July 14, 2016

Bear Swimming Workout hosted by Coach Carol Nip

Bear Swimming is proud to announce that Tonights workout is hosted by Coach Carol Nip. Please try to be on time, on your best behavior, and Swim Fast ! All swimmers who are entered in the meet this weekend,we have a special pre meet Friday Swim session from 4-5 pm. We will Swim our events ! Thank you

HEAD COACH : Patrick Malaga

Patrick Malaga is a graduate of CCA (BARCH) ,Swimming competitively on a team most of his life.In the early years (starting at age 6) competing in the AAU league and later, in College swimming under Bill Wilson and Paul Chappelle.As a U.S. Master Swimmer he has posted top ten finishes and swam many open water events.He currently practices with the El Cerrito Masters ,swimming alongside Olympians,High level Collegiate swimmers and his friends. Patrick has coached the Bear Cub and Blue groups since late 2007 and was elected "Director of Operations" in April of 2009 and has governed Bear, as well as provided quality coaching to many a swimmer. An ASCA certified( level 2), USA Swimminig certified Swim Coach,Red Cross WSI and avid Swimmer, his experience working in and out of the water with top Caliber Coaches has enabled him to deliver informative,challenging workouts and goal setting.Bear has helped to produce some of the western zones fastest swimmers(particularly in the 11-12 age group). Swimming All Stars,Nationals,Far westerns,and even the Grand Prix. Patrick is currently coaching the Cub and Blue groups,as well as Gold level and Junior/Senior teams as needed,providing important stroke feedback in a positive manner.

Parent Expectations

Bear Swimming is a Coach run and operated swim organization.The contributions made by parents are instrumental for running a great operation.Parents are expected to participate at swim meets,either as timers or in other capacities. Bear recommends reading the Parent guidelines section at www.usaswimming.org , There are lots of important tips from pool etticate to meet preparation. Prompt payment as well as meet entry reimbursements are required.Bear holds many events and activities throughout the year,and parent involvement is critical to their success(Awards Night,Bear Bike rides,Movie Night, Swimathon,, ect..). Bear encourages becoming a USA swim official-parents that become officials receive a discount on dues.