BEAR SWIMMING Workout 060315

Quick stretch,then we begin with 3 x 200 warmup (200 IM swam in reverse IM order"drill down,Swim back" by 25). 5 x 100 Kick/Swim set : #1) 25 sprint flutter kick,75 medium free. # 2) Swim 25 easy,sprint kick 25,swim 50 medium. #3) 50 Sprint flutter kick w/ board,50 medium free. #4) 100 easy swim freestyle-recovery swim. #5) 100 Sprint Flutter kick w/ board. MAIN SET : 5 x 100 "Builders" : #1) 25 Fly , 75 back. #2) 50 fly,50 back. #3) 75 fly,25 back. #4) 100 easy recovery freestyle. #5) 100 Butterfly. 3 x 200 PULL : #1) 50 pull,100 swim,50 pull. #2) 50 swim,100 pull,50 swim. #3) 100 pull,100 swim. 750 yd "IM Build set" 4 Parts: #1) 50 IM . #2) 100 IM all DRILL ( 3 plus 2 long axis, 1 breast + 1 butterfly stroke for short axis). #3) 200 IM Kick/Swim by 50. #4) 400 IM Swim . Swim Down : 150 free w/ underwater flips, then 100 easy. 3200 tough yards.