Bear Swimming Workout 082012

Warmup : 200; 100 freestyle ,100 choice -with a low stroke count,100 free with same stroke count on ALL 4 laps. Drill: 1 x 25 V -Sit Scull, 1 x 25 Piston kick with sculling arms,1 x 25 of body dolphin, 1 x 25 of slow arm butterfly with flutter kick. 2 x 100 of 3 stroke -6 kick drill. 100 of free drill, 100 of backstroke drill. Kick Set : Vert kick x 1:30 w/ sprint at end. 5:00 Kick set alternate med and fast by 50's. 2 x 50 fly kick w/ streamline on back.4 x 1/2 lap BREAKOUT KICKS Main Set : 2,3,4 : 2) 4 x 50 IM order, 2 x 100 freestyle ;second 100 faster than first. 200 IM. 3) 4 x 75 IM order(75 fly,75 back....) , 2 x 150 (2nd faster than 1st) , 1 x 300 Kick on side,or back. 4) 4 x 100 IM, 2 x 200 free(second faster than first) ,400 pull . Sprints -tba Warm down 200 yds. Thank you, PM