BEAR SWIMMING Workout 031815

Dynamic stretching and light dryland core strengthening. Warmup 222: 200 Swim choice,200 pull, 200 kick. Main set : 8x 25 Butterfly Sprint + 5 sec. rest ,50 Dolphin kick + 5 sec. rest , 75 Butterfly drill. Repeat with each stroke,cycling through twice (1200yds.) 6 x 50 Non free(odds Burst,evens build). Triple leg death- 2 x 25 free with huge overkick,2:00 of vert kick(1:00 med. ,1:00 fast). 4 x 25 tombstone sprint kicks. 150 free with underwater flips,200 hypoxic,300 warm down.