BEAR SWIMMING Workout 120612

Stretching, Dryland,Core strengthening. 3,2,1- 300 swim, 200 pull,100 kick. 12 x 50 IM order 3x. 6x 100 IM, 4 x 100 freestyle. 8 minute kick set ( lap count) fast pace.Drill set: Long axis -Backstroke 2 x 100 (3 stroke ,6 kick) . Freestyle 2 x 100 (3 stroke ,6 kick) . Hypoxic set: 4 x 50 no breathers(or minimum breaths). 200 warm down. Thank you