BEAR SWIMMING Workout 012215

Welcome back , We will start todays practice with a series of Dynamic Stretches and light excercises. I will then tell you "the Hot Dog" story,and possibly show the video(From ASCA clinic). Warm up will be standard this week,but modified in the upcoming week. 321 - 300 Swim,200 Pull,100 Kick. As suggested by USA Swimming we will resume by building 10% per week until we are back in top condition. Todays main set will focus on "distance per stroke" . Touching on all 4 strokes in a variety of sets. 4 x 4 x 4 100's with 6 x 50 Kick sets in between each group of 4 x 100's. I am looking for solid drops in stroke counts, without losing speed. warm down is 300 yds(200 drill,100 swim)choice.