BEAR SWIMMING Workout 021113

Dryland,Stretching,core strengthening. Warmup : 300 freestyle "long". 200 IM ,followed by 2 x 50 Butterfly drill,200 IM followed by 2 x 50 Backstroke drill,200 IM followed by 2 x 50 breastroke drill,200 IM followed by 2 x 50 freestyle drill. 4 x 150 Kick set (150 of each stroke) . 25 drill fly,25 swim fly.25 drill Backstroke, 25 swim Backstroke.25 drill breaststroke,25 swim breaststroke.25 drill free, 25 swim free. 4 x 25 OVERKICK with reserved arms. 4 x 50 Free ... descending 1-4 . 25 V sit scull, 25 piston kick with sculling arms. 300 warm down.