BEAR SWIMMING Workout 053013

Stretching,light dryland. Aquatic Warmup 222 - 200 swim ,200 pull,200 kick. 4 x 50 free(sprint), 6 x 100 IM(pace work),8 x 50 stroke IM order(sprint),2 x 100 short axis drill(perfect technique). 6 x 25 Free (all out) with 3 dry leaps after each 25. 2 sets of 6 wallups.2 minutes of vert kick then,300 Warm down.