BEAR SWIMMING Workout 040815

Light dynamic stretching and dryland core strengthening. Warmup : 8 x 50 Swim IM order x 2(Drill down,swim back) 5 second rest interval. 300 Kick (4 x 75) odds dolphin, evens flutter. 4 x 4.100's IMO #1 25 Fly,75 free.#2 50 Fly, 50 free ect through all 4 strokes. 10 second rest interval between 100's,20 second rest interval between groups of 4. Power set : We will utilize socks,chutes, chains, bands,fins and boards ( 8 x 50). Endless relay(or 10 minutes !). Classic tug o war.Band for distance. Hypoxic 200 ( 5,7,9,11). 4 x 100 short axis drills. 200 warm down.