BEAR SWIMMING Workout 100614

Stretching and light dryland core strengthening . 321 Warmup: 300 Swim, 200 pull, 100 kick. Today is Stroke Monday-we will focus on Freestyle today. 16 x 100 (4 x 100 swim descend 1-4),then 4 x 100 Kick (1 and 3 sprint the odds, 2 and 4 variable kicking).4 x 100 free drill ( Catchup x 100, 3 stroke , 6 kick for 100, fingertip drag for 100, then butterfree for 100). Last 4 x 100 is descend at same rate as first set. 150 free with underwater flips. 4 x 12.5 sprints. 4 x 12.5 from deep water start. 2 x 50 underwater flutter kick(w/ 12 dolphin kicks off every wall). 2 minutes vert kick + 50 overkick. 200 IM ,200 warmdown.