BEAR SWIMMING Workout 032615

Dynamic Stretching and dryland core strengthening. Warmup : 222 200 Swim choice, 200 Pull long axis,200 Kick ( Flutter or Dolphin). 2 x 50 sprint all out Butterfly.100 Butterfly drill(2l,2r,2 strokes). 4 x 25 Dolphin kick(2 as tombstone).1 x 50 with chute.2 x 50 Sprint Butterfly. Repeat through all 4 strokes. We are going to sprint the stroke,then break it down and put it back together. Combination scull/kick set 4 x 25 alternating strokes and scull variations. 2 x 50 Kick on back with 2 arms up or 1 to 2 chains(20-40 lbs.) 6 x 25 free from deepwater starts. endless relay(or 10 minutes). 200 warm down.