BEAR SWIMMING Workout 100812

Stretching,Dryland,Core Work. Drill/Swim set : 4 x 125- Drill 25 fly ,then swim 100 IM,Drill 25 Back then swim 100 IM starting with Backstroke,Drill 25 Breaststroke,swim 100 IM starting with breaststroke. Kick Set : 3 x 200 IM Stroke order by 200(200 Dolphin kick,200 Back flutter kick,200 breastroke kick . 2:00 Vert kick(last minute arms up), 2 x 25 Free w/ overkick/sculling arms out front . Main Set : 10 x 50 Free ( 2 sets of 5- descending 1 through 5) Tight Intervals ! 4 x 100 IM , 4 x 50 breastroke,4 x 50 Butterfly. Tool Time -100's ; chutes,fins,center snorkels,bands ect..., Warm down 200 Thanks, PM