Bear Swimming Workout 102212

Stretching,Dryland and Core strengthening. Aquatic warmup: 400 free; 50 easy, 50 fast. Drill Set : Long axis 200 ,then short axis 200 each with some drill variations. Kick set : 12 x 50(flutter odds,dolphin evens) on the 1:00 or 10 sec rest..... Main Set : 4 x 50 fly, 100 Back,100 breast,4 x 50 free . Repeat with 4 x 50 back,100 breast,100 free,4 x 50 fly. and so on until all 4 strokes have been gone through..... Breath control set , followed by some piston kick 25's with sculling arms. Cool down 200 Thank you, PM