BEAR SWIMMING

Saturday, July 29, 2017

One Week Break from Practice , Practice resumes 08/07/2017

Monday August 7, 2017 @ 6:00 PM. We will meet or carpool to Lake Anza ( 20 minute drive to the Berkeley hills). This is a fun open water swim,complete with a nice beach for the younger swimmers. Wednesday Aug.9. Dryland at CCC. Dress appropriately. 5:30-7:00 pm. Thursday August 10. Kellar cove open water swim 5:30-7:00 pm. Swim in the Bay,waves and colder water make these trips fun and memorable. The Pool at CCC will re open Monday August 14th for regular practices. Thank you for swimming BEAR !

Thursday, July 27, 2017

BEAR SWIMMING Workout 072717

Dynamic stretching and light dryland core strengthening. 222 Warmup : 200 Swim, 200 pull or drill, 200 kick. 4 x 75 ( fast,fast,easy by 25) for time. 2 x 300 Pull long axis ( one backstroke,one freestyle). 3 x 100 IM descend 1-3. 50 scull. 150 free with UW flips. 200 free drill( shark fin). 50 Piston kick with sculling arms. 12 x 25 sprints from a Callout. 300 KDS rimo. 200 warm down.option: strength training: ( climb out and do dryland in between sets). Planks,Push-ups,seated flutter kicks,starfish,plank variations,lunges,crab walks,iron crosses. Note : Pool will be closed for next two weeks. It will re open 08/14/2017. I will be on vacation next week. The second week of August we will hold Monday's 08/07 practice at Lake Anza 6 -7:30 pm,Wednesday 08/09 5:30 - 7:00( wear running attire) at CCC, Thursday 08/10 Kellar cove in Point Richmond 5:30 - 7:00(Open Water in the SF Bay).

Wednesday, July 26, 2017

BEAR SWIMMING Workout 072617

Dynamic stretching and light Dryland core strengthening. Warmup: 10 x 100 ( odds free swim , evens Stroke in IM order). 10 x 100 ( descend 1-4, 5-8 and make #9 easy,#10 Fast. 10 x 100 ( free,free,free,kick),(free,free,kick 50), (free swim,kick 75) (100 kick) x 2 plus 100 Fly,and 100 breaststroke. 300 Warmdown. 3,300 yards. Well done !

Thursday, July 20, 2017

BEAR SWIMMING Workout 072017. Short Course Yards

Dynamic stretching and light dryland core strengthening. 3 x 200 warmup : Swim 200 choice,Pull or Drill 200 ,Kick 200. 8 x 50 Sprint Kicks on the .50. 6 x 75 Swim kick swim IM order less free x 2. 50 Scull. 200 short axis combo drill.200 breast. 100 Butterfly for time. 4 x 100 free descend by 100. 8x 25 bursts. 8 x 25 under waters. 2 x 150 free with UW flips. 300 warm down. ALL SWIMMERS NEED TO BE USA REGISTERED. IF IT HAS BEEN LONGER THAN 2 weeks than the trial period is over.Only USA Swimming registered kids will be allowed to practice . Thank you

Wednesday, July 19, 2017

BEAR SWIMMING Thurs. 7/20 Long Course AM Practice

3x200 Swim,Pull,Kick. 4 x 200 Free Swim, IM Drill,free drill,IM Swim. 6 x 50 Sprint Free. 6 x 50 Sprint kick. 300 long axis pull 50 back, 50 free. 2 x 150 stroke sandwiches. 50 scull.50 Piston kick. 300 choice warm down.

POOL CLOSED Wed 071917

Pool is still closed for pump repair.This is being addressed as quickly as possible,hoping for a re opening tomorrow. Sorry for the inconvenience.

Monday, July 17, 2017

BEAR SWIMMING Open Water Practice 071817

Meet at Kellars cove Point Richmond for a one mile bay swim. Please rsvp. Juniors and Seniors can distance swim . Younger swimmers can come get in with parental supervision. The water is a nice 65 degrees and it is always fun !

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.