BEAR SWIMMING Workout 012318

Dynamic stretching and light Dryland excercise. Warmup 321: 300 choice swim, 200 pull long axis or drill, 100 kick. Main set 2 X ( 2x 200 kick one flutter, one dolphin).2 x 200 Pull ( choice). 2 x 200 IM ( first fast, second smooth). 2 x 400 ( first free@ 90%, second IM drill technically perfect). 2 rounds of 6 dives and breakouts. 2 x 50 scull. 2 x 6 .25 Callouts. 300 warm down. 3k day.