BEAR SWIMMING Workout 032713

Stretching, Dryland, Core strengthening,balance work. Warmup 2/2/2 : 200 swim,200 pull,200 kick. Aloha set : 4 x 50 #1 (freestyle) sighting open water style every 6 strokes,#2 Island style heads up freestyle. #3 Underwater at the bottom(any stroke,or combo.). # 4 Heads up Island sculling(arms out front). 10 x 25 no breathers. IM sandwiches :100 IM, 100 free,100 IM x 3 . 2 x 200 kick set - 12 kick,10 kick,8 kick,6 kick x 50 (underwater dolphin kicks). 150 backstroke pull. 300 warmdown.