BEAR SWIMMING Workout 090821

Warmup: 321 - 300 Choice swim,200 Pull or Drill, 100 Kick. 2 plus 1 Workout: 2 x 25 sprint butterfly + 10 pushups, 2 x 50 Back sprints + 50 seated flutter kicks, 2 x 75 Breastroke swims at 80% effort + 2:00 Plank , 2 x 100 IM + 40 deep knee lunges, 2 x 200 Freestyle + 20 arm points from a plank high position, 2 x 500 free/choice by 50 , Swim /Kick by 50 in the second + 20 Leg points from a plank high position. 200 warm down.