Bear Swimming Workout 091912

Warmup : Completion of stretching/dryland set that was scheduled for Monday. Drill Set : 2 x 100 long axis -free then back ;3 stroke ,6 kick rotation drill.Short Axis: 2 x 100 . 100 Butterfly (l arm, r arm,both arms) ,100 breast; 2 kicks per stroke cycle. Kick set : 9 x 100 -3 groups of 3 x 100 on a tight interval - to be determined. Main Set : Run Downs aka bracket sprints : 10 x 50 . Then into a light pyramid 50,100,200,300, 100, 50 ,evens (the 100 and 300 are IM) the last 50 is Fly. We will spend some time working on starts and turns in preparation for this weekends meet. Flip turn work is required as well. Warm down 200. Thank you, PM