BEAR SWIMMING Workout 120512

Light stretching, Aquatic Warmup: 3,2,1 : 300 free(continuous),200 pull,100 kick. Short axis drill set: 4 x 50 of breast drill with variations,then 4 x 50 Butterfly drills with variations. 2 x 100 Free- Burst,build ,easy, fast.Then ,2 x 100 free- :first 1/2 lap fast,second 1/2 medium. Kick set : 12 x 50 (1/2 on back) . Main set : 6 x 50 freestyle, 4 x 100IM,2 x 200 IM, 1 x 300 free - 5 seconds rest on the 50's,10 seconds on the 100's 15 seconds on the 200's. Starts and Turns , Warm down 200.