BEAR SWIMMING Workout 012313

I just got back from having a titanium tooth implant installed in the back of my mouth. What does this have to do with swimming? Well it gave me some inspiration for todays workout. No its not going to be like "pulling teeth", but it will address issues such as ; Mental toughness,Strength,physical composition and more. Light Stretching , Aquatic Warmup : 3,2,1 ( 300 swim choice,200 pull, 100 kick ) .Lots of " drilling" today,with no complaints-hopefully( If I could take it -so can you ! ).2 x 100; 3 stroke ,6 kick long axis drills-alternating Free and Backstroke. 100 Backstroke drill ( 3 strokes left arm,3 strokes right arm, then 2 arm and repeat). 100 Freestyle with underwater recovery( 6 kicks in between each stroke cycle). 100 Breast stroke drill ( dolphin kick),100 Butterfly drill -1st 50 (left arm, right arm,2 arms. 2nd 50- flutter kick with SLOW butterfly arms.) Now for the strength component..... 4 x 100 Butterfly at 90 % effort,15 seconds rest in between each 100. 2 x 100 Freestyle with 1/2 lap underwater of each wall.10 seconds rest in between. 4 x 100 IM that are technically perfect( great walls,pulldowns,proper technique and alignment.) Strength Kicking : 4 x 50 on back with no board.1st 2 x 50's Left arm held straight up on the way down,right arm up on the way back. Last 2 x 50's 2 arms up (kick as hard as you can). 2 x 100 dolphin kick ( front,side,back,other side) twice through. 20 Missile bobs,2 minutes of vert kick,2 sets of wallups ( 3- 5 ea. time ) 300 Warm down This is a good solid set - and unlike me you won't end up with a swollen face and in need of penicilin !!