BEAR SWIMMING Workout 020614

Quick stretch due to possible rain, then onto Strength Set Thursday ! This workout is targeted mainly at Gold levels and up. Aquatic warmup 321 - 300 Swim , 200 pull, 100 kick. 10 x 25 Freestyle on a tight interval to be announced. 12 x 50 IM order sprints with 5 seconds rest. 6 x 100 kick ( 3 x 100 with chutes or chains) . Kick drills: 4 x 2 arm up flutter kicking on back,2 minute vertical kick with last 30 seconds 2 arms up. Hypoxic set : 6 x 25 underwaters. 2 x 50 One arm freestyle,2 x 50 Butterfly drill( 5 kicks,one stroke head down,one stroke with breath,then repeat. 200 Warm down.