BEAR SWIMMING Workout 110413

Stretching and Light Dryland excercises including core strengthening planks. Warmup 200 swim. 400 Freestyle -50 stroke/50drill. 4 x 100 IM on the 2:00 interval. 4 x 50 free on 1:00. PART 2 : 400 IM with 90 % effort, 4 x 100 Free (100 stroke,100 kick ect ..) 4 x 50 Stroke ( IM order) 100% effort. 300 yds warm down . Swimmers who were DQ'd in an event will be asked to correctly swim their event. Event results will be available on deck. Congratulations to swimmers with new "A" times and "B" times, everyone swam well, with room for improvement ! Thank you