BEAR SWIMMING Workout 071212

Warm up : Choice 400 , Kick Set : Modified Zio Core 4 ( 4x 30 seconds vert kick arms straight up), (4 x 50 kick 1/2 way underwater off each wall ;dolphin kick on back) ,(4 x 50 arms straight up kicking on back),( 4 x 75 Dolphin kick on left side for 25, Back for 25 ,then opposite side for final 25) . Drill Set : 4x 150 IM drill- less freestyle. Main Set : 100 free,200 IM,300 free U/W flips on every wall, 200 Back,100 Butterfly , 50 free, 25 no breather- then reverse back through pyramid as time permits. Starting second cycle with No breather 25. All swims on 10 second rest interval. Thank you