BEAR SWIMMING Workout 070914

Dynamic stretching plus some core strengthening. Today is SPEED Wednesday, we will work on sprints with distances up to 100 yards. Warmup Reverse 400 IM (butterfly may be a drill). 6 x 50 sprint kicks on the minute,alternating flutter and dolphin on your back. 12 x 50 (4 groups of 3) IM order by group. 8 x 25 Kick sprints(heads up on odds, tombstone boards on evens. 6 x 100 Freestyle(descend 1-3,then 4-6).100 Scull(4 types). 2 x 75 kick (fast,slow,fast). 3 x 100 IM (descend 1-3). 200 warm down.