BEAR SWIMMING Workout 041615

Dynamic stertching and light dryland core strengthening. Warmup : 12 x 75 (4 groups of 3). #1-3 Freestyle swim, #4-6 Long axis pull, #7 -9 Flutter or dolphin kick (easy,med.,fast + med.,fast,easy + Fast,med., easy). #10-12 are Scull down swim back-choice of stroke. 4 x 200 on 10 sec rest interval , #1 50 Fly into a 100 IM plus a 50 fly. #2 50 Back into a 100 IM plus 50 back # 3 50 Breast into 100 IM plus 50 50 breast. #4 50 Free into a 100 IM plus 50 free. 50 easy. 12 x 50 with Chutes,socks,tombstone boards,buddy pull,buddy push,Kicking with both arms up,shooters,skimmers,tarzans,stickels drill . 6 x 12.5 bursts. 200 Breathe control,200 warm down.