BEAR SWIMMING Workout 090814 "dedicated to Coach Emery"

Light Stretching and some dryland work. 321 warmup-300 swim,200 pull,100 kick . Today is STROKE Monday,we will focus on the IM today. 4 x 100 build IM - 1st 100 is standard,2nd 100 is fly,fly,back,breast.3rd 100 fly,fly,fly,back.4th 100 is all fly. Repeat with each stroke with a 100 IM kick on your back in between each 4x100's.2 x 75 of Coley Stickels butterfly drills(5 underwater dolphin kicks,then one stroke head down and one stroke with a breath then repeat). Whacky IM drills....... 50 IM, butterfree,slow arm fly,breast with flutter,ect(8 x 50). 150 free with underwater flips.50 v sit scull. 200 warm down. Todays set is dedicated to Emery Weed who's impact on our small swim community was great.