BEAR SWIMMING Workout 022713

Stretching and some light dryland, 3,2,1 Warmup swim: 300 Swim, 200 pull,100 kick. Drill Set : Short Axis 2 x 100 twice through. Kick Set : 4 x 100 (1/2 lap underwater off each wall). Main Set : 400 IM, 2 x 200 IM, 4 x 100 IM ( I will call which ones are drill or kick,ect ..) . 3 x 150 Freestyle with underwater flip turns. 10 Starts each. 300 warm down.