BEAR SWIMMING Workout 082613

Light stretching and Dryland. Warmup 322: 300 Swim (choice) ,200 Pull,200 Kick. 20 x 50 - 5 0f each stroke swam in this pattern- Sprint,build,easy drill,minimum breathing,sprint.... all on a tight interval (5 to 10 seconds rest). Last 5 are best time all out sprints - IM order plus you're favorite stroke at the end. 600 kick (first 100 includes 12 underwater dolphin kicks off each wall) + 400 IM kick + 100 of "Skimmers" (dolphin kick with streamline 6 inches from bottom the WHOLE way). 400 skids-swim,kick,drill,swim reverse IM order. Strength set: 8 x 25 all out freestyle with 3 pushups on deck on the 1:30 (including in and out of pool plus pushups). Starts and turns - if time allows. 200-300 warm down. " New schedule starts us at 5:30 pm to 7:00 pm "