BEAR SWIMMING Workout 060914

Quick and condensed stretching. Non standard warmup 222 - 200 Swim, 200 pull,200 kick. Mondays will be stroke days, We will start with IM, doing 4 x 100 (drill ,swim by 50) . 6 x 50 Dolphin kick (alternating quadrants by 50). 2 x 200 IM (fly=2 down,1 up) on 3:30 interval. 6 x 50 Flutter kick(variables).1 x 400 IM Swim(looking for perfect walls,pull downs,no breathing out of turns). 300 pull with a hypoxic componant. 4 x 50 Butterfly sprints on the 2:00 interval. 200 warm down.