BEAR SWIMING Workout 112013

Light Stretching. Warmup 321-300 Swim choice, 200 Pull,100 Kick . Main Set : 4 x 4 4 x 100 IM on the 2:00 minute interval, 4 x 200 Free (#2 is drill, #4 is L arm, R arm plus 50 3 stroke ,6 kick). 4 x 100 Kick - 1 st 100 underwater dolphin on back for half lap or 12 kicks. 2nd 100 Burst,build,easy,fast . 3rd 100 Flutter on back with 2 arms up. 4th 100 Dolphin on Right side for 50,Left side for 50. 4 x 50 Butterfly on the 1:00. 300 warm down.