Bear Swimming Workout 083012

Warm up : 100 freestyle, 100 breast,100 Free -long. Kick Set : Fins ! 4 x 150 alternating 50 flutter,50 dolphin,50 flutter. Drill Set : Sculling; 4 x 50 Order: V-Sit (toes and knees tight and at the surface.) ,Flutter kick sculling arms out front,flutter kick with sculling arms below you .Breast stroke kick and sculling arms. 4x 100 ; 3 stroke ,6 kick freestyle for 100,then 3 stroke ,6 kick Backstroke for 100 ect..... Main Set : 20 x 50 - broken into 5 sets of 4 .Each set will be swum medium to fast, with the 4th 50 always "all out". Fly x 4 , Back x 4 ,Breast x 4 ,Free x 4 ,and then Fly again for 4 x 50(matching or beating the first sets time.). Starts and Turns: We will be spending some time on covering flip turns as well as correct track and relay starts. Hypoxic set : 4 x 50 minimum breathing. Warm down 200 choice. Thanks, PM