BEAR SWIMMING Workout #400 061015

Today marks the 400th blogged Bear Workout,seen in over 10 countries. To mark this occasion we will swim 7 400's and 16 Sprints ! Dynamic stretching and light dryland core strengthening. Warmup : 400 (What else?) 200 Swim,100 pull,100 kick. 400 Pull (2 x 200) 1st 200 pull backstroke every third lap.2nd 200 Freestyle/Backstroke by 50. 400 Kick set (1 x 200 + 4 x 50 on the 1:10)can be kicked in any combination of dolphin and flutter. 400 of IM (1 x 200 IM + 2 x 100 IM "bookended" :second is reverse IM). 400 Freestyle working on low stroke count,clean walls and explosive dolphin kicks off each wall. 400 Kick /Swim (50/50) IM order. 400 Drill (pick any 2 strokes and do 200 of each in drill form). 16 x 25 Sprints to be called out on deck. 200 warm down.