BEAR SWIMMING Workout 082213

Stretching and light dryland. 321 Warmup : 300 swim (choice) ,200 pull, 100 kick . 50 Fly "Over and Under": 3 fast strokes of fly(kicking included) ,then dive into 6 dolphin kicks under water(in a streamline position),pop back up into 3 more fast fly strokes.....repeat for 2 laps. 300 KDS RIMO , 4 x 75 Flutter kick (Fast,Medium,Fast).12 x 50 from a diving start (racing in pairs). 4 x 50 fly with 3 pushups after each 50-tight interval. Starts- building on yesterdays theme. 3 x 200 (free,IM,free). 200 hypoxic, 300 warm down.