BEAR SWIMMING Workout 012915

Warmup will consist of a variety of Dynamic stretching and core strengthening. We are at the end of our 2nd week back and I have ramped up the intensity by 10%. Aquatic warmup : 2 x 100 Catchup free,6 x 50 Free(on the minute),then 8 x 50 Kick IM order twice(first round 70%,2nd round 90%). Main set: 10 x 100 on 1:30. Times will be recorded and logged for future use/reflection. Drill set : 2 x 50 Coley Stickels butterfly drill.2 x 100 long axis drills(3 stroke + 6 kick-body "indexed").2 x 50 Breast stroke drill. Kick set : 12 x Variable 25's on the :40. 2 x 150 w/ underwater flips. 2 x 25 Piston kick with sculling arms. 4 x 25 sprint free for time from the blocks/wall. 200 warm down.