Bear Swimming workout 082312

Warmup : 200 Freestyle - 100 free:50 left arm, 50 right arm. 200 IM one lap swim,one lap drill. Kick Set : 1 Min vert kick x 3 w/ 15 sec rest.4 x 25 OVERKICK flutter,4 x 25 Dolphin, 4 x 25 Breast stroke kick,4 x 25 Flutter. 2 x 50 Max effort on the 1:20 . Drill set: Backstroke - 3 stroke ,6 kick drill x 100 , 100 breaststroke -one stroke breast,one fly. 50 v - sit scull,50 heads up scull. Main Set: 5 x 100 IM followed by a relay challenge set-yardage to be determined...... , 6 x 25 with 4 wall ups at the end of each - 10 seconds rest in between. Chutes,fins and tug of war ! Breath Control set: 200 free breathing on the 5th,7th,9th,and 11th stroke by 50. Hypoxic set : 2 x 50 Minimum breaths. Warm down-active rest 200. thank you, PM