BEAR SWIMMING

Monday, October 11, 2021

BEAR SWIMMING 101121

Warmup 321 : 300 Choice swim, 200 Pull , 100 Kick. Short Axis Day . 2x ( 25fly,25 breaststroke), 3x ( 50fly drill, 50 breast drill),4x (75y Stroke sandwiches: br,fly,br + fly,br.fly). 5X ( 50 swim / 50 kick, breast/fly ). V sit scull. 300 warm down.

Thursday, October 7, 2021

BEAR SWIMMING Workout 100721

Warmup: 321 300 Choice swim, 200 Pull,100 kick. Strength day. 500 free pull ( every 4tg lap back pull). 6 x 25 Overkick free. 50 Windsheild wiper headsup front scull. 4 x 50 buddy pulls. 4 x 50 backstroke buddy pushes. 12 step interval uw running w/ dolphin dives. 4 x 25 hypoxic free & fly. UW dolphin kicking 4 x 22.5. V sit scull 50. 1 legup free x 100y. 100 free no wall sprint from deepwater start. Vert kick x 2:00. Warm down 200.

BEAR SWIMMING Workout 100621

Warmup 321. Opening Swim 500 Free( every 4th lap non free). Trifecta day . 3x (100 IM,50 K, 50 stroke). Quadruple leg death. 3x (100 Free,50 drill,50 stroke). Vanessa's set : 10 x 25 on the .40 IM order. 3x ( 75 stroke sandwich,50 kick,25 super sprint). 300 warm down.

Thursday, September 30, 2021

BEAR SWIMMING Workout 093021

Warmup: 321 - 300 Choice Swim, 200 Pull, 100 kick. "Drill Day" . 100 Back drill,200 Breast drill, 3 x 100 Free drills, 4 x 50 fly drills. 50 V sit scull. 200 free - flipping every 8 strokes. 3 x 100 Pull - Back , Breast, Free. Skimmers,hybrids, overkicks, buddy pulls/ buddy pushes. 200 warm down.

Wednesday, September 29, 2021

BEAR SWIMMING Workout 092921

Warmup 321 : 300 Swim, 200 Pull, 100 Kick. Today is "Distance" day. Main set option A) Swim a mile 66 or 72 laps. Option B)1000 Freestyle plus 500 kick. Dryland. 300 Warm down.

Monday, September 27, 2021

BEAR SWIMMING Workout 092721

Warmup 321 : 300 Choice swim, 200 Pull, 100 Kick. "Middle distance day" . 5x 200 (200 free smooth,200 IM drill, 200 free drill, 200 IM, 200 free for time. 50 v sit scull. 3 x 200 (fly, back,breast) Swim /Kick in back by 25. line drill. 300 warm down.

Thursday, September 23, 2021

BEAR SWIMMING Workout 092322

Warmup 321 . IM day plus dryland. 100 IM + dryland. 200 IM + dryland. 400 IM + drylsnd. IM kick set 4 x 100 stroke. IM drill set 1000. warm down 200.

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.