Bear Swimming Workout 041212

Warm up : 400 reverse IM , Kick set : 25 overkick with freestyle arms,25 tarzan,1:00 vert kick .30/med/.30 max effort, 25 dolphin on back w/ streamline,25 kick on back with both arms up towards the sky, Repeat 3x. Main set: Rebecca Soni/ Dr. Salo set : Some variation (tba) of 6 x 100 descending 1 through 6 , and 3 x 50 (1 build ,2 pace) repeat that round several times and the entire set is fast ! 150 with UW flips, equipment use then warm down... Rebecca Soni is THE fastest breaststroker in the world,Dr. Dave Salo is the Olympic Team Coach.