Bear Swimming Workout 082212

Warmup: 300 KDS- RIMO , Drill set : Short Axis- R arm,L arm 2 arm butterfly for 2 x 100 yds, BreastStroke drill-2 x 100 - 2 kick per stroke cycle w/3 bear glide. Long Axis : Backstroke SGT. drill for 100 yds, Fist freestyle for 100 yds. Kick set : "Explosive kicking"- 10 x 50 ; 1/2 lap all out- 1/2 lap easy.Work on Breakouts and powerful bi- directional kicking(pulling up as hard as you push down with your legs.) Main Set : Our Monthly LQS(long Quality Swim): Davis Mile - odds IM order starting with a 275 IM(11 laps),250 free(10 laps),225 IM(9 laps),200 free(8 laps) ect......all the way to 1 ! Hypoxic set-tba time allowing ,Flipturns, Warmdown 150 yds. Thanks, PM