BEAR SWIMMING Workout 071112

Warm up: 400 free : 100 easy , 100 fast ......... Drill Set : 2 x 50 of each stroke in a different drill ,with 1 x 25 of underwater kick of the stroke you are on in between each 50. Kick set : 600 Kick : 1/2 with fins ,1/2 without. All Flutter- all the time ! Main Set : 8 x 100 stroke with 1 lap piston kick with sculling arms in between each 100. Fun Set : TBA Warm down....... Thank you 2700 yards including 200 warm down.