BEAR SWIMMING Workout 012114

Stretching and Drylands core strengthening. Warmup 321 - 300 swim choice, 200 pull long axis,100 Kick Dolphin or flutter. 12 x 50 (3 groups of 4-IMO descending within each group). 3 x 200 (Butterfly ,Back, Breast.) Middle 100 is drill, so 50 fly,100 fly drill,50 fly...... 10 seconds rest. 6 x 75 Variable kicks - 2 x dolphin,2 x Flutter, 2 x Breaststroke. 200 Hypoxic (5,7,9,11) ,200 warm down.