BEAR SWIMMING Workout 012615

Warmup: 4 x 50 kick on back alternating flutter and dolphin by 50( on the :50). 3 x 100 freestyle (on the 1:30 - 1st 100 @ 70%, 2nd 100 @ 80%, 3rd 100 at 90%). 6 x 25 free @ race pace 10 second rest interval. LQS for January ! Long Quality Swim #1 of 2015- We will do the Davis mile in one of 3 ways......A) The way I did it on Sunday: 11 laps fly,10 laps free,9 laps fly,8 laps free and so on(you can opt for fly drill). B) 275 IM (by 50 stroke),250 free,225 IM,200 free and so on. C) Stroke down free back on odds(stroke can be Fly or Back), then all free on the odds. 300 KDS RIMO. 6 x 50 Kick sprints on the :45. 200 Breath control (5,7,9,11 x 50).300 warm down. Note: Davis mile starts at 11 laps and ends with one lap.Rest interval is 5 seconds. Thank you for swimming Bear !