BEAR SWIMMING Workout 033015

Dynamic stretching and dryland core strengthening Warmup : 321 300 Swim choice , 200 Pull, 100 Kick. 8 x 50 Free (descend 1-4,5-8) 10 seconds rest. 2 x 50 short axis drill.6 x 50 IM order less free (85% effort) . 2 x 100 Kick(one hundred dolphin,100 flutter). 4 x 50 Hypoxic free. 4 x 100 IM @ 90% effort. 2 x 50 Overkick free. 1 x 100 Free for time. 2 x 25 Butterfly sprints.200 warm down.