Bear Swimming Workout 070212

Warm up : 300 free , 6 x 75 drill set IM order -no free ,go through order twice.(Fly 75 drill, Back 75 drill,Br 75 drill). 50 heads up free,50 free with underwater recovery. Kick Set : 500 Flutter ; 100 on back,100 on front,100 on back ,50/50 side flutter. Main Set : 4 x 4 fifty's : Descend 1 - 4 on each set IM order by groups of 4. 2 x 4 100's descending on the groups of 4 . Cool down for 100 3050 yards