BEAR SWIMMING Workout 110812

Light Stretching, 200 slow motion free(working on balance).100 Backstroke rotation drill (6 kicks then switch).100 freestyle zipper drill with early vertical forearm catch.50 v sit scull,50 scull on front,50 sgt backstroke drill,50 one arm free ( left down,right back).Kick set: 4 x 100 stroke. Main set : 2 x 150 with underwater flip turns plus 2 x 100 IM .followed by 4 x 25 stroke. Hypoxic set...... swimmer dips, warm down. Thanks PM This is a set for Cub and Blue groups primarily. Come on down and swim in Graemes' Junior /Senior Groups for a real challenge !