BEAR SWIMMING Workout 021014

Stretching and light drylands core strengthening. Warmup : 222 - 200 Swim, 200 Pull, 200 kick. Opening swim : 10 x 100 (alternating free and IM strokes) Freestyle on 1:30 (allowing 10 to 20 seconds rest), IM's on the 1:45 (10 sec rest minimum.) 2 x ( 4 x 75 stroke kick) Middle lap -arms by side ,kicking on side(eyes down). 300 KDS RIMO synchronize drills between others in your lane. 4 x50 drills (25 fly drill followed by active rest long axis drill) Short axis "Stickels" drill(5 underwater dolphin kicks, one stroke w/ no breathe,one with)(long axis-backstroke 3 stroke ,6 kick). Hypoxic set - 4 x 50 NB's , 300 cool down.