BEAR SWIMMING Workout 013113

Stretching, Dryland, Core Strengthening. Aquatic Warmup : 200,100,100 : 200 choice swim,100 Freestyle pull,100 choice kick. Start and Turn Clinic by Coach Graeme, 25 and 50 sprints with proper starts and perfectly executed turns. resistance training : Bands and chutes 16 x 50 sprints (1/2 with resistance,1/2 without), Tug of wars from the middle-even pairing. Kick Set : 4 x 125 bubble style -rotating the 50 through the order( 50 dolphin,25 Back,25 breast,25 flutter..... then 25 dolphin,50 Back,25 breast,25 flutter and so on..). Drill set : Short Axis combo drills ; 4 X 50's , Hypoxic set; 4 x 25 , 300 warm down.