BEAR SWIMMING

Tuesday, June 29, 2021

BEAR SWIMMING Workout 062921

Standard 321 Warmup : 300 choice swim, 200 pull or drill, 100 kick. Main set : 4 x 200 w/ 4 x 50 in between . Swim the 200- then 4 x 50 if next stroke on descending interval ( 200 fly + 4 x 50 backstroke, ect) . Triple Leg death . 300 choice drill. Starts and sprints . 300 warm down.

Tuesday, June 22, 2021

BEAR SWIMMING Workout 062421

Tuesdays long course went well. Isaac has been averaging 100 miles a week on his bike - and has the quads to prove it.However the factory sponsored bmx racer ( me) managed to give him some good competition ! Looking forward to Thursdays set: Standard 321 warmup, 6x6 . Stepping up the intensity with 6 sets of ( 6 - steps) . Stroke,IM,UW make up the 6 sets. 6 steps are: Swim, Kick,Drill,Hybrid,Pull,Swim ( 1/2 easy, 1/2 ballistic). Starts,Turns,Breakouts, Power drills, then warm down.

Monday, June 21, 2021

BEARSWIMMING Workout 062221

7:30- 9:30 am Tuesdays/ Thursdays. Long Course. Warmup: 321 300 Swim choice, 200 Pull or drill, 100 kick. 4x4 (100's) is the set today. 1) 4 x 100 free descend by stroke count or time). 2) stroke drills. 3) swim/ kick 4) stroke w/ drill option. Underwaters, breakouts and hybrids( 600 yd total). 300 warm down.

Tuesday, November 24, 2020

Thanksgiving Dryland Workout

Hello Bear Swimmers and Families, We will depart from the intersection of Alhambra Valley rd. x Castro Ranch rd. There is a gated trail entrance. 8 am - 10 am . We will end up in Pinole Valley. Bring water, and a snack ! please wear a mask. See you on Thursday .

Monday, November 23, 2020

BEAR SWIMMING Workout 11/26/2020

Hello Bear Swimmers and Families. Water has been scarce , so we will start Dryland training. What better way to work up an apetite than a traditional Thanksgiving workout (8am- 10:00). Meet in Pinole, rsvp w/ Coach Pat. Dates and times of Bear workouts will be discussed . As we move to Purple tier, please be safe and observe all mandated safety protocol including distancing and wellness self checks. Thank you for believing in BEAR !

Thursday, October 8, 2020

BEAR SWIMMING 10/8/2020

Hello Bear Swimmers and families, Thank you for being patient. We are currently awaiting for the facility to re open.Not exactly sure of the timeline yet. Please try to stay fit with our dryland exercises and biking, running and Swimming if you have access to a pool.Looking forward to seeing everyone on deck again soon. BEAR is looking forward to a strong 2021 . Thank you, Coach Pat

Thursday, June 11, 2020

BEAR SWIMMING SCEDULE UPDATE 06/11/2020

Hello Bear Swimmers and Families, as restraints ease in Contra Costa County we eagerly anticipate the re-opening of our facility. All Swimmers will need to be registered with USA Swimming ( applications online), to fulfill Covid 19 requirements. Please register now,as practices should be resuming within 2-3 weeks ( with any luck). Returning Swimmers will get priority to limited practice space. New Swimmers, can schedule a tryout. We are all anxiously awaiting , and we appreciate your dedication and commitment to 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.