BEAR SWIMMING

Tuesday, October 31, 2017

BEAR SWIMMING HALLOWEEN /SWIM or TREAT

Happy Halloween ! Special Halloween workout tonight. Workout is reduced to 5:30 - 6:30 pm , in an effort to leave time for trick or treating. The SRVA MEET ON DEC. 9,10 is open now. Please sign up asap , this is our last meet of the year. Note: Tommorows workout is Dryland based,bring your running shoes. Pool is CLOSED WEDNESDAY. See you on deck !

Monday, October 30, 2017

BEAR SWIMMING WORKOUT 103017

Dynamic stretching and light Dryland core strengthening. Last Meet of the year SRVA San Ramon Dec 10. Let's have a good turnout for this meet. 222 Warmup. 6 x 75 ( medium swim,medium kick,sprint) freestyle with kicking all dolphin). 200 kick,4 x 50 kick,4 x 25 sprint kick. 2 x 300 pull(2 types). 4 x 100 IM sprinting one stroke. 50 scull.4 x100 free descend. 150 free with UW flips. 300 warm down. Note : Pool Closed Wednesday. We will do a DRYLAND practice: Running the College with strength stations.

Tuesday, October 24, 2017

BEAR SWIMMING WORKOUT 102417

Dynamic stretching and dryland core strengthening. Warmup : 222 : 200 Swim , 200 pull or drill, 200 kick. 16 x 100 ( 4x of each stroke , broken down to 1 swim, 1 kick , 1 drill, 1 smooth and fast). 4 x 200 , odds free, evens IM. 6 x 50sprint kick in the 50. 50 scull. Starts. Turns . Swim your events. 12 x 25 fun sprints. 300 warm down

Wednesday, October 18, 2017

BEAR SWIMMING Workout 101817

Dynamic stretching and core strengthening. Warmup 222:200cjoice swim,200 drill or pull,200 kick. 20x50 ;5 groups of 4.Odd groups free descend. Evens IM order.50 scull. 6x50 sprint kicks on the 50. 50 drill. 3 x100 strike sandwiches with get outs. Triple leg death: overkick freex50,very kick x 3 minutes.50 free with one leg up. 2x200 free pull( one hypoxic, one distance per stroke). 6x25 sprints from a dive. 300 warm down.

Monday, October 16, 2017

BEAR SWIMMING Workout 101617

Welcome back ! Dynamic stretching and light Dryland core strengthening. 321 warmup:300 choice swim,200 Pull,100 kick. 12 x 100 free (3x groups of 4)first 4 descend,2nd 4 descend while maintaining low stroke count.Last 4 long uw's with 6 dolphin kicks of each wall. 6x50 kick sprints,3x200 drill( short axis,long axis,short axis). 400 IM,2x 200 IM one drill. 150 free with uw flips. 12 x 25 Fun sprints. 300 warm down.

Thursday, October 12, 2017

Bear Practice cancelled Oct. 12,2017

Due to bad air quality. Sorry for the inconvenience.

Wednesday, October 11, 2017

BEAR SWIMMING 101117 Practice Cancelled

Due to poor air quality the pool is closed. Sorry.

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.