BEAR WORKOUT 040113

Stretching,Light dryland. Aquatic warmup : 3,2,1 - 3oo Swim Choice,200 pull(long axis),100 Kick. 3 x 150 - 50 butterfly,50 fly drill,50 dolphin kick. #2) 50 backstroke,50 Backstroke drill,50 flutter kick on back. #3) 50 breast ,50 breast drill,50 breaststroke kick on back. 1 minute rest... then into a TIMED MILE. 1 x 50 hypoxic,plus 3 x 25: #1 burst,#2 build,#3 easy 25, Repeat 3 x. 300 kick,200 warm down.