BEAR SWIMMING Workout 040616

Dynamic stretching . Warmup : 321 300 Swim, 200 Pull, 100 Kick. "Technique day" Today I will be filming strokes underwater and reviewing and making corrections and adjustments to strokes. 2 x 100 Free -One medium pace ,one race pace w / 10 second rest interval. 2 x 100 Breast stroke -one medium,one race pace w/ 10 second rest interval. 2 x 100 Back stroke- 100 medium, 100 race pace. 2 x 100 Butterfly - 100 race pace,100 medium(race pace first for a reason). 4 x 75 kick (one 75 of each stroke). Filming of dives and underwater bursts, and breakouts x 8. 2 x 250 Pull (one w/ breathing pattern,one without). 10 x 50 from the blocks. 300 warm down. This is workout # 483 and is around 3k which will be swam in 1 hour and 10 minutes.