Bear Swimming Workout 041612

Warm up : 250= 200 free by 50 swim/50 drill then immediately followed by a 50 head down butterfly. 2nd 250 = 50 Butterfly followed by 200 free long. Kick set : 400 Board plus fins ,keep board under water. Drill set : Backstroke with cups. 4 x 25 , then 3 stroke ,6 kick for 100 yds. Followed by 4 x 50 backstroke with max distance underwater breakouts. Main set : 10 x 50 Frestyle from blocks,with 10 x 100 IM's 1 in between each 50 free. Active rest/ cool down ... 2,800 to 3,000 yds. Goal for Blue / Cubs is 1/2 of workout or 1200- 1400 yds .