BEAR SWIMMING Workout 112612

Dryland, Stretching and core strengthening. warmup :300 choice . Next ; 16 x 25 vary strokes and speed:for example- easy, fast, easy fast ect. Kick Set : 20 x 25 (5 of each stroke IMO)with the fifth being a sprint, 5 seconds rest interval. Vertical kicking by 2:00. Main Set : 8 x 100 Long Axis; Freestyle 100, Backstroke 100...., plus 12 x 50 with a pattern of med.,fast,fast,med.,med., fast, ect.... 200 pull freestyle,200 swim free,200 pull backstroke,200 swim backstroke,100 dolphin kick,100 Butterfly,100 Breast stroke kick,100 breaststroke. Warm down 200