BEAR SWIMMING Workout 012813

Stretching,dryland and core strengthening. Warmup : 200 choice. LQS - Long Quality Swim 20 minutes NON STOP (if possible) We are looking for perfect turns,proper technique and pace work. This has nothing to do with me swimming 2 x 1hr. timed swims this weekend. Starts and turns ; 4 x 50 free/fly from deck. Kick Set 4 x 100 Reverse IM order by 100. Drill set ; 4 x 125 bubble IM drills(rotate the bubble). 4 x 100 free on 1: 45, 4 x 50 butterfly . 4 x 25 all out sprint -no breather 25's (or minimum breathes), 200 cool down.