BEAR SWIMMING Workout 071315

Dynamic stretching and quick dryland core strengthening. Warmup : 321 300 swim choice, 200 pull, 100 kick. Main set : 6 x 150 freestyle , #1) smooth #2) 100 Smooth, 50 fast #3) 50 smooth, 100 fast #4) 150 fast #5) 150 easy(active rest) # 6) 150 build. These are on 10 second rest interval. 6 x 100 Free #1) 25 fast ,75 easy #2) 50 fast,50 easy #3) 75 fast,25 easy #4) 100 hard #5) all easy #6) 6 strokes heads up,8 strokes head down(no breathing on the head down). 3 x 100 Kick (dolphin,flutter,dolphin x 100). 4 x 50 Sprint kicks - no board. 300 short axis combo drill. 300 warm down non free.