BEAR SWIMMING Workout 111412

Stretching, resistance training, med balls,core strengthening. Aquatic warmup : 200 free style long. kick set : 3 x 200 IM kick(sculling arms are allowed). 2 x 50 free with underwater recovery(6 kicks per stroke cycle )working on rotation and balance.2 x 50 heads up sculling flutter kick. 1 x 50 piston kick with sculling arms,1 x 50 V- sit scull(feet first,knees close together,knees and toes out of the water,eyes on wall that you are sculling towards ). 4 x 50 Hybrid stroke: Fly with flutter kick,back with dolphin,breast with flutter,free with dolphin kick. Main set : (4,3,2,1) 400 IM,3 x 100 IM,2 x 100 freestyle,100 fly. Breathe Control set: 200 yards.Warm down Thank you, PM