Bear Swimming Workout 041812

Warmup : 500 free Drill set: One arm(dead arm)free rotation drill- breathing on the opposite side of the stroke arm. 2 x 50 ,alternating right ,left by 25's. Backstroke 3 stroke, 6 kick for 100 yds,Breast drill 1:(100yds) flutter kick br arms. Breast drill 2(100 yds); 2 kick per stroke cycle . Kick set : 400 kick - 100 of each stroke. Main set : 10 x 100 free off blocks, 10 x 50 stroke ,in between.....stroke is IM order. Pull set : 250 yds , Cool down !