Bear Swimming Workout 081512

Warmup: 300 Freestyle-extra long . Drill Set : Scull Set 4x 75 - 2 are on front(sculling below you with a flutter kick) ,2 are on back(side sculling with a flutter kick). Fashion Model back stroke x 100- 6 kick,fast rotation to opposite side-shoulder to chin,rotating from the waist first.Hands by sides. One arm (dead arm drill) alternating sides by 25.YOU MUST BREATHE ON OPPOSITE SIDE OF STROKE ARM ONLY ! Kick Set : 8 x 50 Underwater(no breather) Kick sets ( Dolphin or Flutter) Front or Back......Extra credit for those who can make it on their back ! Main Set : 10 x 50's with 3 "Dry Leaps of Faith" in between each one. 9 x 50 ; Fly x 3 , Back x 3, Breast x 3 (Randomly for time). 4 Tarzan 25's , Hypoxic set: 5,7,9,11 x 25 for 2 one hundreds . Warm down-active rest 300 yds...... Have a good dinner and I will see you tommorow as well.