Bear Swimming Workout 062012

Warmup : 300 free- long strokes. Drill Set : Broken 400 IM - Fist fly,Catchup backstroke, 2 kick per stroke breast stroke, fist free -last lap heads up. Kick Set : 6 x 75 build, fast, burst is the order by 25 (long axis strokes) Main Set: 3 x 200 ( Im sandwich) , 3 x 100 ( 100 fly, 100 back, 100 breast),3 x 50 free descend within group. All of these are on tight intervals. To be determined. 28 x 25 ( 7 x 4.25's) 1/2 from diving start - strokes to be called out. Warm down... 150 yards . 2900 yards not including warmdown. Thanks