BEAR SWIMMING Workout 072213

Stretching and light dryland. 123 warmup : 100 kick , 200 swim,300 kds rimo. 4 x 50 on the 1:oo . Main set : 4 x 200(with bookended IM's) - 200 free then 10 second rest interval, 200 reverse IM then 5 seconds rest.200 IM with 10 seconds rest afterwards,into a 200 free with the middle 100 sprint.1 x 100 Flutter kick medium pace,50 kick fast,repeat with dolphin kick,then with breaststroke kick (450 yards).200 - 3 stroke 6 kick backstroke. 200 - "hypoxic" breathing every (3,5,7,9) by 50. 50yd overkick freestyle,50 piston kick,sculling arms.200 cool down.2750 yard total.