BEAR SWIMMING Workout 102414

Stretching and light dryland core strengthening. 321 Warmup - 300 Swim, 200 Pull, 100 Kick . Today is " Strength" Thursday. There will be 2 components of Todays set: First is the "Pyramid of Pain" kick set(50 flutter,100 dolphin,150 flutter,200 Dolphin) followed by a challenging sprint swim set combining long duration planks and starfish with short sprint 50's. (30 minute set). 12 x 1/2 lap bursts (3 of each stroke), 200 warm down.