BEAR SWIMMING Workout 061614

Stretch and light dryland core strengthening. Today is STROKE Monday- we will be focusing on Butterfly today. Standard warmup:321 300 swim,200 pull,100 kick . Ladder theme- 25 Butterfly (Stickels drill),50 Butterfly swim, 100 Butterfly drill(L arm,R arm,double arm),these are on 5 second rest intervals and utilizing 90% effort. 200 Dolphin Kick(50 per quadrant). 2 x 50 (Butterfly arms with flutter kick). 2 x 50 Hybrid freestyle(dolphin kick w/ freestyle arms). 2:00 of dolphin vert kicking(1/2 medium,1/2 all out). Butterfly breakouts : 6 x around 1/2 a lap,working on an explosive breakout and first 3 to 4 strokes. 400 Freestyle with every 4th lap butterfly. 300 warmdown.