BEAR SWIMMING Workout 062512

Warmup: 300 freestyle . Drill set : 2x 100 fashion model backstroke.2 x 100 short axis choice drill. Kick set : 400 IM order kick with one of each stroke done with "heads up Sculling"(yes,even the backstroke). This is a little set I threw at the Masters on Sunday: 2 x 200 yd Sandwiches- First IM Sandwich : 200 free(Burst,Build,Easy,Fast x 50 ),followed by 15 seconds rest.Then 200 IM . 15 seconds rest then 200 free (race pace). Second is a Freestyle Sandwich - 200 IM ,15 sec rest into a 200 FIST free (reference Popovs-rollover drill on youtube)Early vertical forearm. 15 seconds rest then into a 200 IM all Drill with continuity maintained within lane. Next is 3 groups of 2 x 100 Descending 5 seconds with each cluster: Ex. 2 on 1:30,2 on 1:25,2 on 1:20 . finish with 12 x 25 Half from a dive.3 each of 4 strokes. Warm down: Job well done !!