BEAR SWIMMING

Monday, October 31, 2016

"Swim or Treat" 2016

Dynamic stretching and light dryland core strengthening. "Swim or Treat" Swimmers will be asked to complete a set or do a specific drill for a treat ! One of the Challenges is: The "Ring Pop dash" ! , another event is "chick o stix rips" (abdominal crunch challenge)." Tootsie rolled" is a flip challenge,and "Kicks for Twix" is a vertical kick challenge. Each set is designed to produce maximum effort,skill and strength over the course of the workout. Our younger Bears really like the rewards,where as Bear Juniors and Seniors could care less about the micro candy bars but enjoy the intrinsic rewards that come with hard work. Happy Halloween everyone !

Thursday, October 27, 2016

BEAR SWIMMING Workout 102716

Dynamic stretching and light dryland core strengthening. 321 Warmup : 300 Swim choice, 200 Pull , 100 Kick. Main set : 20 x 50 "Callouts". 6 x 75 Combo Kicks(IMO), 3 x 100 free- descend,200 Breast drill,100 breast sprint,50 scull,200 warm down. We will be observing one of our Swimmers 13th Birthday today. Feel free to bring a snack to share.

Wednesday, October 26, 2016

BEAR SWIMMING Workout 102616

Dynamic stretching and light dryland core strengthening. 321 Warmup : 3oo Swim choice, 200 Pull, 100 Kick. 4x (100 Sprint kick stroke,200 Swim stroke,300 drill stroke).5 second rest intervals, 200's are 90%,drills are 70% working on staying"smooth". 50 Scull. 6 x 12.5. 12 In and Outs. 2 x 200 Pull ( one BC). 200 warm down.

Monday, October 24, 2016

BEAR SWIMMING Workout 102416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim , 200 Pull, 100 Kick. 4x( 50 Sprint Stroke,100 Stroke kick,50 Sprint free,100 Stroke drill).50 Scull. 9 x 100 Free. 3 groups of 3 descending from 1:40-1:30-1:20. 50 scull. Fun Set - To be announced...... 12 In and Outs from varied distances. 2 x 200 Pull (one standard,one hypoxic). 200 warm down. All rest intervals are 5 seconds,15 in between sets. Diversity Camp Applications are due asap. See you on deck.

Thursday, October 20, 2016

BEAR SWIMMING Workout 102016

Dynamic stretching and light dryland core strengthening. Warmup 321 : 300 Swim,200 Pull, 100 Kick. 4x( 200 IM,50 stroke Kick sprint,100 Free, 50 stroke). 5 second interval,15 in between sets. 321 Pull (#1 300 breathe as much as you want. #2 200 Breath every 7 strokes. #3 100 Breathe every 11 strokes.) 12 x 25 sprints on the 30(IMO). 200 warm down.

Wednesday, October 19, 2016

BEAR SWIMMING Workout 101916

Dynamic Stretching and dryland core strengthening. Warmup 321: 300 Swim, 200 Pull, 100 Kick. We will observe "Strength Wednesday". Blue and Gold groups 20 x 50 w/ excercise after each 4. Junior/Senior groups 24 x 100's Excercises after each 6 Hundreds. ( 100 Swim Stroke,100 Kick,100 Free,100 Pull,100 IM,100 free) repeat 4 times changing the stroke 100 selection each round. 2 x 25 scull. 200 Breast drill,200 warm down.

Tuesday, October 18, 2016

Pacific Swimming Diversity Camp is in Point Richmond this year

Diversity Camp is in the Point, NOVEMBER 6TH . Applications need to be turned in by October 30th. Ages 11-16 may apply. This is a fun and informative clinic,offering insights from an Olympic swimmer and 2016 Trials Competitor. Lets get these filled out asap. Applications available at : pacswim.org under "News". 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.