Bear Swimming Workout 091312

Dryland core stretching and strengthening 10 minutes ,short 200 easy freestyle Warm up . 10 x 50 Race Pace from deck short interval(climb out quickly). Kick set : 8 minute kick set-count laps. 3 minutes of Vertical kicking, 2 laps of freestyle with huge overkick. 10 x 100 ; Odds IM , evens freestyle(work the walls) ,no breathing in or out of flags. Drill set :4x (4 x 50) ; Fly swim down , Back drill coming back(3 stroke -6 kick).Backstroke swim down ,Breast stroke drill coming back.Breastroke down ,freestyle drill coming back.Freestyle swim down ,butterfly drill coming back. We will be working on Starts and turns as well. Warm Down 200 Thank you, PM