BEAR SWIMMING Workout 052013

Stretching,Dryland,Core strengthening . Warm up : 3,2,2 - 300 Swim , 200 pull , 200 Kick Drill set : 2 x 50 dead arm drill (breathing on opposite side of stroke arm). Sprint Set : 10 x 50 - 5 x freestyle(descend 1-2 seconds per 50) 5 x Butterfly(maintain fast pace). Fun set : 2 x 25 Skimmers( dolphin kick in a streamline close to the bottom). Fun set continued : 6 x 75 IM order(rotating through). Burst,Build,medium. Main set: 8 x 100 (alternating free,IM for 1st 4) , Last 4 IM order...100 Fly,100 back ..... Hypoxic set: Breath control 200 -breathing pattern 5,7,9,11 by 50. Strength set: 6 x 25 climb out after each 25 and do 6 pushups,or 6 dips/wallups,or 3 dry leaps Warm down 300 choice... TEAM MOVIE NIGHT - FRIDAY @ 7:30 Light Potluck , Parents too !