BEAR SWIMMING Workout 101512

Team Stretching, Dryland with some core strengthening, bands, med balls,cardio......Aquatic Warmup: 300 choice . Drill Set : 300 KDS RIMO . Kick Set : 4 x 100 Quadrant kicking ,alternating flutter and dolphin by 100. 4 x 25 Breast Kick odds, piston kick ,sculling arms for the evens. Main Set : 4 x 50 Fly, 100 Free -4 strokes fast,4 strokes easy......... , 200 IM four strokes fast, 4 strokes easy. Scull Set : 1 x 50 V-Sit Sculling -feet first. 1 x 50 Backstroke sculling arms only. 200 Butterfly(4 strokes fast,4 strokes easy) , 100 breast(w/ 3 bear glide) , 4 x 50 Freestyle. 200 Warm down/active rest. Thank you, Pat M.