BEAR SWIMMING Workout 101713

Stretching and light dryland and core strengthening. I will take a bit from a Bob Bowman/Michael Phelps workout today. An article in the Mens Journal of August 2004 by Joseph Hooper. Warmup (we will do our usual 321). 16 x 50 fast paced drills stroke order -Bowman adds that this quickly gets the heart rate up.Kick set : 8 x 50 variables(flutter,then dolphin by 50) Main set : Ladder frestyle - 50,100,150,200, on descending intervals(based on your 100 time ). 300 freestyle pull set breathing no more than 2 times per lap(adjusted for yards),this reinforces stroke discipline. 300 warm down. I know this is just a portion of a phelps workout, the article was discovered while I was looking for ideas for "speed secrets to freestyle".