BEAR SWIMMING Workout 11112

Dryland, Stretching,core work. Aquatic Warmup : 300 choice . Drill Set : 100 Freestyle with dolphin kick on the evens.2 Dolphin kick 50's on each side. 1 x 50 Breaststroke with dolphin kick. 50 Piston kick /sculling arms. Kick set : 12 x 50 (3 of each kick). Main Set : LQS (Long Quality Swim) 15 minute timed swim. Hypoxic 25's.Breath control 25's. 200 Warm down. Thank you, Pat M. This is a Blue/Gold Level Workout. Coach Graeme will have a challenging workout for the Junior /Seniors.