BEAR SWIMMING Workout 121113

Stretching and light dryland core strengthening. Aquatic warmup: 8 x 75 Reverse IM order by 75 ( Freestyle swim, Freestyle drill,Freestyle swim) + (Breaststroke swim,Breaststroke drill,Breaststroke swim) ect.... twice. Kick Set : 6 x 150 IM order by 150 less free (50 fly kick on back,50 on left side,50 on right side)+ (50 flutter on back,50 flutter on right side,50 flutter on left side)... ect 2 x through. Main set : Freestyle pyramid- 100 free on a 1:30 base,200 free on 3:00 interval,300 free (middle 100 fist swim), 200 free on 2:50 interval,100 Free One arm(alternating arms by 25). Strength set: 4 x 50 with 5 wallups after each 50 on a 1:00 minute interval. 300 warm down.