Bear Swimming Workout 040212

Warm up : Junior/Senior: Bannister 400 ( Reverse IM long strokes by 100), Blue/Cub  : Bannister 200 (reverse IM by 50),   Junior Senior : Core 4 kick set : 100 ea. stroke  RIMO (rev.IM order) Blue /Cub : Core 2 kick set: same as J/S but kick ea. stroke by 50 .    All Groups : Drill : Back and Breast ( SGT:back.,Flutter kick with br. arms for breast)  Junior /Seniors : 400, Blue/Cubs :200 .  Main Set :  4 x 50 on the 45, 3 x 100 on the on the 1:30, 2 x 150 on the 2:15, 1 x 200  Then rest at the top !   Work your way down with same interval.  Focus on not letting your technique get away from you.     Blue/ Cubs :  Mini Pyramid Main  Set : (1/2 of J/S )   , Active rest by 50.  Fashion model back by 50 for all groups,then 3 stroke ,6 kick backstroke for 50. UW flip 75's  and 150's  as far in and out as you can.      Warm down   ...... Note to parents : Blue /Cub has been intensified to 1.5 hour of  practice availability. We are preparing for upcoming meets and this is an OLYMPIC year, it should be great !