BEAR SWIMMING

Thursday, July 26, 2018

BEAR SWIMMING Practice/#769 Potluck 072618

Dynamic Stretching and light dryland core strengthening. Easy choice 300 warm up: 16 x 50 Callouts. Warm down. All Team Potluck 6:15-7:00. Please bring side dishes or drinks in easy to handle finger foods. The Pool will be closed until 8/14. We restart practice on Monday Aug.20. Please rest up and enjoy spending time with family. Dryland : YouTube: Faster Swimming core training level 1. Following this regimen for 30 minutes s day will help to maintain core strength. All trails.com can point you to a local running trail. Enjoy the break. Thank you for Swimming Besr.

Tuesday, July 24, 2018

BEAR SWIMMING Workout 072418

Dynamic Stretching and light dryland core strengthening. Two fer Tuesday ; Pairs of 200’s in various combinations of Swim/drill, Kick/Swim, Pull/Kick,and more. Team Potluck Thursday the 26th. Please bring : chips,drinks and deserts. Pizzas are on order. Thank you for Swimming Bear.

Monday, July 23, 2018

BEAR SWIMMING Workout & Announcement 072318

Dynamic Stretching and light dryland core strengthening. Warmup 321 : 300 Swim,200 Pull or Drill,100 Kick. 2 x 50 back Drill, followed by 200 Back build. 2 x 50 free drills, 200 free build. 2 x 50 breast drill,200 breast build. 2 x 50 fly drill followed by 200 fly for time. 50 easy. 4 x 100 kick on the 2:00. 500 free Pull. Underwaters,turns, in & outs. 12 c 25 callouts. 300 warm down. ALL TEAM POTLUCK ON THURSDAY 07/26/2018 6-7 pm at Practice. Please bring something good for swimmers to snack on. Thursday July 26 will be our LAST DAY, until we return on August 20th 2018. Thank you for Swimming Bear.

Thursday, July 19, 2018

BEAR SWIMMING Workout SCY 071918

Dynamic Stretching prior to the 321 Warmup: 300 Swim, 200 Pull or Drill,100 Kick. It is Strength Thursday. We will do a set of 100’s with a dryland set to follow each 100. Kick set: Chains, socks,arms up and several other variations to be incorporated. Pull set: 4x 150 with 6 wallups in between each 100. Relays( 10 minute, or endless). Underwater streamlines. In & outs. 300 warm down. Announcements: Potluck/Birthday celebration next Thursday. Please bring finger foods for the Swimmers. Thursday is our last day before we observe a short break. Team Breakfast was delicious, our Long Course Swimmers earned it. Congrats to Vanessa for attending Cal Aquautics Swim Camp and meeting Katie Ladecky,Ryan Murphy,Terri McKeever and more. Thank you for Swimming Bear.

Wednesday, July 18, 2018

BEAR SWIMMING LONG COURSE Workout 071918 + Team Breakfast

Welcome to Bears last Long Course practice of 2018. This will be a Sprint based workout. Focusing on Block starts, breakouts and turns. 321 Warmup. 12 x 100 ( 4 sets of 3 descend). Kick set 6 x 100’s ( flutter or dolphin). 12 x 50’s from the blocks. 4 x 200 stroke drill. Warm down. Team breakfast afterwards: approximately 9:45- 10:45 am. Thank you for swimming Bear.

BEAR SWIMMING Workout and Announcements 071818

Dynamic Stretching and light dryland core strengthening. Warmup 12 x 50 Swim/Kick or Swim/Drill. 3x 200 Pull set : middle 200 back. 12 x 25 on .30. 50 windshield wiper heads up front sculling. Kick Set 8 x 50 sprint on the .50. 50 Easy . Main set : 3 x 400 ( #1 free build , #2 IM drill/ Swim. #3 hybrid revers IM. Fun set : Dives, Starts, breakouts. 300 Warm down. Bear will observe a short break while the College is closed: July 26 - August 20 , 2018.Final Long Course practice Thursday 7/19 after morning practice (9:30am). We will carpool or walk across the street to Sukies. Thank you for Swimming Bear.

Tuesday, July 17, 2018

BEAR SWIMMING SCY Practice 071718

Dynamic Stretching and light dryland core strengthening. 321 Warmup ; 300 Swim, 200 Pull or drill, and 100 kick. 6 x 100 kick sprints on the 2:00. 50 Scull. 1000 yard freestyle ( or opt for the 1650) for time. 50 easy. Sprint session: 12 x 25 callouts. Starts and Dives. 300 warm down. Team Breakfast at Sukies after our Thursday Morning Long Course practice. Thank you for Swimming BEAR.

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.