BEAR SWIMMING Workout 052312

Warmup : 4 x 4 x 4 - 400 @ 6:00 min interval, 4 x 100 @ 1:30 , 4 x 50 @ .45 sec interval . 10 x 50 : 1/2 way heads up front scull, then flip and kick underwater on back to the wall,flip underwater.25 build on the way back. Alternate free/back by 50. Main Set : 3 x 200 descend 15 sec rest,3 x 100 descend 10 sec rest,3 x 75 descend 5 sec rest. I am looking for a nice steep descent,last one should be pretty quick.Take extra rest in between sets to let everyone regroup.(no more than a minute). Starts and Turns for Meet preparation, rules and stroke technique drills.. Thanks