BEAR SWIMMING Workout 112112

Stretching,dryland,med balls, core strengthening. Aquatic Warmup : 300 freestyle (Long). 5 x 100 Kick(4 x 100 IMO plus 100 dolphin). Drill set : 50 fist fly,50 fist free,200 sgt. backstroke drill,100 3 stroke ,6 kick free. Main set : " Hawaii five O"s - From a diving start - sprint a 1/2 lap free ,do a flip turn in the middle then immediately into 10 missile bobs off the bottom(getting your hips out of the water),then sprint to the wall ,flip turn and swim 25 free to finish the 50.REPEAT 10 times. Next is 20 x 50's odds freestyle, evens choice,all on a tight interval. 2 Breathe control 100's, then warm down. Have a Happy Thanksgiving !