Bear Swimming Workout 052112

Warm up : 4 x 125 stroke RIMO by 125 yes that means concluding warmup with a 125 fly !!!!!! Kick Set : Timed Kicking by 4:00 , plus 4 x 125 rimo kick with streamline(on back) : 125yds of each stroke by kick. Drill set : All Butterfly 1) 4 x 50 one arm alt by 50. 2 x 50 slow arm recovery with flutter kick , 2 x 50 one stroke fly,one stroke breast. Main Set : 8 x 100 alt free and stoke x 100,s at least half from the deck. Race pace with minimum rest Cool Down : long axis , long stroke,lots of breathing....