BEAR SWIMMING Workout 070215

Dynamic stretching . Warmup : 321 300 Swim choice,200 Pull, 100 kick. Main set : Free/IM ladder - 50 free (1 leg up). 100 IM for time. 150 free drill(3 stroke plus 6 kick).200 IM drill. 300 Flutter kick ( 4 x 75 med,fast,med.). 400 IM (50 drill,50 swim).300 Pull freestyle(2 x 150). 200 IM kick (on front side). 150 (3 x 50 #1 heads up,#2 4 strokes heads up plus 6 strokes head down. #3 One arm : right down,left back. 100 IM for time.50 Fly. 25 hypoxic. 200 short axis drill, 2 x 25 scull, 200 warm down.