BEAR SWIMMING Workout 022615

Dynamic and static stretching. Warmup : 200 Swim choice, 4 x 25 free on the 30. 4 x 50 variable kick on the 1:00. Wind: 200 breathe control (5,7,9,11 pattern). 150 free with underwater flipturns. Energy: 12 x 50 Sprint freestyle (3 groups of 4) descending within each group. Depth : 4 x 25 Skimmers( skimming the bottom by dolphin kicking in the missile position). Bottom board: 4x Kick the board to the bottom......hold it against the bottom of the pool by kicking with Maximum effort for 20 seconds(depth can vary from 8 to 13 feet). Faster: 6 x 50 sprint, pitting a faster swimmer against a slower one using specific timing to ensure a fair finish. Swim Aids: We will perform a series of pulling and swimming exercises utilizing Chutes,Chains,bands and each other to create resistance or add speed. 150 short axis drill.200 Kick on side(50 l, 50 R,50 L, 50 R side). 2 x 50 free with one leg up and out of water. 300 warm down.