BEAR SWIMMING Workout 081913

Welcome back Bear swimmers and Fall rec swimmers ! Light stretching and dryland prior to getting in the water. Standard warmup : 3 2 1 ; 300 swim choice, 200 pull, 100 kick. Drill set : 4 x 150 - 1st one will be all butterfly (50yd.s right arm , left arm,2 arm,50 body dolphin-arms by side,3rd 50 2 strokes right arm,2 strokes left arm,2 strokes.)Second 150 is all Back(50 right arm,50 left arm,50 3 stroke 6 kick on side drill). Third 150 is all breast , 50 breast stroke with flutter kick,50 breast stroke with dolphin kick, 50 breaststroke 2 kick per cycle. Last 150 is free- 50 free hybrid with dolphin kick,50 fist free,50 heads up free. 4 x 50 fast flutter kick on a short interval. Confusing 500 ; 75 medium free,100 sprint free,75 easy free,100 fast fly,75 easy free,75 sprint freestyle. No stopping during this 500. 200 hypoxic-3,5,7,9, by 50 breathing pattern. 200 warm down.