BEAR SWIMMING Workout 112912

Stretching. Aquatic warmup : 3,2,1 ; 300 swim,200 pull,100 kick . Turns: 8 x 50 freestyle starting from the middle,Explosive kicking and perfect walls. Drill set: 4 x 50 Backstroke (stroke count ,shoulder to chin and perfect turns). Kick set : 4 x 100 IM order (sculling arms). Continue swimming Meet events for time. This is important to understand where you are in relation to you're seed time,and relation to A or B time standards or JO or FW. 50's to 200's with pairs of swimmers being timed together. Race starts and proper breakout techniques will be discussed and practiced. Hypoxic set : 0 Breathers,or 1 breath depending on stroke and swimmer ability - 4 x 25 . IM set : 1,2,4 : 100 IM , 200 IM , 400 IM 10 seconds rest between 100 and 200, 15 sec rest after 200. Warm down Thank you