BEAR SWIMMING Workout 121012

Stretching, Step up Dryland, Core strengthening. Aquatic warmup : 3,2,1 300 swim,200 pull,100 kick. We are going to focus on proper Starts and turns as well as fast walls. There will be a series of races (mostly 50's and 100's),both relay and individual ,pairing to be determined. Drill set : 100 of each stroke swam in drill form-IM order. Kick set : 3 x 200 no board( 200 flutter,200 dolphin,200 flutter) Medium fast pace. Hypoxic set : 4 x 25 no breathers. 200 warm down.