BEAR SWIMMING Workout 052913

Stretching, Light Dryland and Core Strengthening. 3,2,1 Warmup : 300 swim choice (long) ,200 pull,100 kick . 4 x 75 -50 drill,25 swim all in IM order. 2 sets of 4 x 125- 1st set all IM order,2nd set Freestyle: start with - 50 fly sprint + back,breast ,free, then into 25 fly, 50 back sprint,then breast,free...... ect. Free set -just rotate sprint 50 through the order. Kick Set : 500 ( varying speed with the burst,build,easy,fast pattern 5 times through). Sprint Set : 10 x 50 Freestyle from blocks on tight interval - 3 wallups or 3 pushups after each sprint. 300 Hypoxic set (5,7,9,11) breathing pattern for first 200,underwater "skimmers" for last 4 laps. 200 warm down