BEAR SWIMMING Workout 091213

Stretching and light dryland core strengthening. Warmup: 321 - 300 swim, 200 pull,100 kick. Turn Clinic . Drill set : 8 x 50 (alternating short axis drills with long axis drills). 6 x 100 Kick (Left side,front,right side ... twice). Sprint set with a strength component; 6 x 50 free ( 2 groups of 3 neg. split each ). 3 x 100 IM (middle IM is fist swimming). 2 x 100 hypoxic free. 300 warm down . 2,700 yds.