BEAR SWIMMING Workout 052715

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim choice,200 Pull, 100 Kick. Pyramid Main set : 100 (75 free,25 Fly) , 5 second rest interval. 200 (150 freestyle,50 Fly),5 seconds rest. 300 (100 Free,100 Fly,100 free),5 seconds rest. 400 (100 free,200 IM,100 free). 200 Kick(odds: sprint dolphin,evens: easy flutter), 5 seconds rest. 100 Scull(4 variations). 50 easy. 4 x 100 freestyle ; 1st 100 medium 1:30 pace(w/10 seconds rest). 2nd Medium fast 1:20 pace (w/20 seconds rest). 3rd Fast 1:10 pace (w/30 seconds rest). 4th ALL OUT 100 Sprint free (1:00 goal time). 300 Pull. 200 warm down. 2850 yards.