BEAR SWIMMING Workout 092513

Stretching and light dryland. Aquatic warmup : 222 - 200 swim choice,200 pull,200 kick. IM Wednesday- 4 x 100 Kick (burst,build,easy,fast) stroke order 100 dolphin,100 Flutter on back,100 breast,100 flutter on side. 4 x 100 IM "bookended" Reverse im + normal IM twice. 2 x 400 IM 1st one swim, second one all drill. 4 x 200 IM -first one fast, second one easy. 100 IM broken- hypoxic with 5 seconds rest allowed at each wall. 300 freestyle warm down.