BEAR SWIMMING Workout 061114 Speed Wednesday

I will conduct a quick freestyle sprint stroke clinic(with help of Touretski,Popov,Laughlin and Hyman) while stretching. We will do a standard 321 warmup : 3oo swim,200 pull,100 kick. 12 x 50 Freestyle alternating drill,and swim. Kick set : 16 x 50 (8 on 1:00), (8 on .50). 8 x 100 free (4 on 1:30)with low stroke count. (4 on 1:20). 150 free with underwater flips.50 v sit scull,50 front scull,300 warm down.2950 yds .