BEAR SWIMMING Workout 042915

Dynamic stretching and light dryland core strengthening. Warmup 12 x 50 - Drill down,Swim back reverse IM order. Kick set : 6 x 75 (odds dolphin) pattern: easy,med.,fast. Med.,fast,easy, fast,easy,med. x 2. 12 x 75 (6 freestyle on 5 sec. rest interval. 6 Backstroke on 5 sec. rest interval). 6 x 150 (odds are free, evens are 50 fly,50 Back,50 breast). Breath control set incorporated with our pull set: 3 x 200 #1) Breathing every 3 strokes. #2 Breathing every 5 strokes. #3 Breathing every 7 strokes. 6 x 50 Sprints from the block,stroke to be called out. 300 warm down. MEET Registration LC in Orinda 5/29/2015 Check with Coach Pat for entry seed times and events !