BEAR SWIMMING Workout 090215

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Choice,200 Pull, 100 Kick. We are going to start with 12 x 25 "In and Outs"- mostly freestyle working on "Bursting" explosive starts and fast,correct turns.6 x 50 Kick sprints w/ a 5 sec. rest interval . 20 x 25 sprint swims (some from a diving start), 5 groups of 4. 6 x 50 Kick sprints 10 sec. rest interval.6 x 100 IM order plus two "Callouts" , these are swam medium fast. 2 x 50 One leg up freestyle.2 x 50 scull(one 50 V-sit scull). 200 long axis drill. 250 free w/ underwater flips. 200 warm down.