BEAR SWIMMING Workout 061715

Dynamic stretching and light dryland core strengthening. 12 x 50 Warmup: Swam RIMO ,drill down swim back w/ 5 second rest in between each 50. Kick set : 4 x 50 on the 1:20,4 x 50 on the 1:10,2 x 50 on the 1:00. Pull set : 400 Pull easy,fast by 50. Drill set: Short axis combo drill x 100, then Long axis combo drill 100. Main set: Freestyle builder set: 100 Medium pace 5 sec rest interval,150 Med,fast,med. by 50,5 second rest interval. 200 (50 fast,100 medium,50 fast).5 sec RI, 300 (100 fast,100 easy,100 fast). 400 (200 fast,200 medium pace, 5 sec. RI.). 200 Kick on side by 50,100 free drill. 50 Sprint free. Fun set: TBA , 2 x 100 IM descend. 200 choice warm down.