BEAR SWIMMING Workout 042413

Team stretching, Meet discussion,light dryland. Aquatic Warmup 4 x 100 -Swim ,Kick,Drill,Swim Freestyle. Kick Set : We are going big today ...... Sprints,Bursts and Builds in a series of 100 Kicks( amount and interval to be disclosed at practice). Relay set : Staggered start -Blue group first off the blocks . Freestyle relays ;to be announced ..... Main Set : 8 x 50 Butterfly with 3 dry leaps in between each 50,followed by 6 x 50 Butterfly-plus 3 dry leaps. Drill set : Short Axis- To be announced(distance and stroke). BC set/ Hypoxic : 200 (5,7,9,11, x 50's). 2 x 150 w/ underwater flips, 1 x 200 3 stroke ,6 kick backstroke,2:00 of vertical kicking then 300 warm down. Bear Bike ride this Sunday at 9 am.