BEAR SWIMMING Workout 022414

Stretching and light dryland core strengthening. Warmup : 200 breaststroke-alternating drill with swim by 25. Kick set : 12 x 25 Skimmers-no breathing streamlined(no pull downs) and skimming the bottom with your chest the WHOLE way. 100 dolphin on back,100 dolphin kick on side alternating by 25. Butterfly drills- Coley Stickels style:4 x 25 . 5 kicks ,then one full stroke with head down,followed by full stroke with breathe(remember chin tucked).2 cycles should get you across. Main set 4 x 50 sprint freestyle on a tight interval,2 x 100 IM's, 2 x 150 pull(long axis),1 x 400 IM middle 200 drill. 2 x 50 V sit scull,1 x 50 piston kick with sculling arms. 200 warm down.