Bear Swimming Workout 090512

Warmup : 200 free easy pace/100 free medium pace. 4 - 2 - 1 : 4 x 100 of each stroke in this order-25 swim,25 kick,25 drill,25 swim Butterfly, 10 sec rest then SKDS Backstroke.. ect. 2 x 100 IM Fly and free sprints all out. 1 x 100 IM for time. 2nd round: 4 x 50 pull,one fifty of each stroke. 2 x 200 IM , 1 x 100 free for time. 3rd round : 4 x 100 kick (one hundred of each stroke), 2 x 50 No breathers, 1 x 100 butterfly. We will be working on starts and turns as well as preparing for our upcoming meet in a little more than 2 weeks ! Hypoxic set : TBA , warm down 200 yds. Thank you, Pat M.