BEAR SWIMMING Workout 062413

Warmup : 3,2,1 : 300 Swim choice - long,200 Pull,100 Kick. Main set- Pyramid 100 Freestyle,200 IM,300 free(sprint every 4th lap),400 Individual Medley. 2:00 minute rest at top of pyramid.400 IM kick,300 Freestyle long axis drill(3 stroke ,6 kick).200 IM drill. 100 free (heads up). 200 Kick alternating sides by 25. 300 Warm down. 2800 yards