BEAR SWIMMING Workout 111313

Light stretching prior to workout(Static and Dynamic). Warmup : 321 (300 Swim choice ,200 Pull, 100 Kick). 4 x 125(bubble IM's) - 50 stroke,25 Back, 25 breast, 25 free-Rotate through order. 5 x 125 Kick in Stroke order(dolphin twice) -order(easy,med.,fast,easy ,fast x 25). 6 x 100 Freestyle -descending(start at 1:40 descend to 1:10). 6 x 75 Swim ;75 IM, drill,75 stroke,one arm -alternating arms by 25. 75 sculling. repeat. 12 x 25 sprints. 300 warmdown.