BEAR SWIMMING Workout 042913

Stretching and light dryland. 222 warmup - 200 swim,200kick,200 pull. 2 x 300 Freestyle broken into 75's ( medium,med. fast,fast). 3 x 200 Kick (50 easy,50 build,50 dolphin and 50 breast). 200 long axis drill set (free or back).6 x 100 Butterfly alternating drill ,stroke by 100. 50 scull,50 breath control. 25 piston kick with sculling arms.2:00 vert kick both arms straight up out of water. 300 warm down. Good job everyone on the rigorous bike ride !!