BEAR SWIMMING Workout 090315

Dynamic stretching,followed by a 200 choice warmup. Kick set: 4 x 100 flutter or dolphin-#1) 25 fast ,75 medium. #2)50 fast,50 medium. #3) 75 fast,25 medium. #4) ALL FAST. 50 Piston Kick w/ sculling arms(feet going up and down in imaginary"cylinders"). 400 IM drill -focus on body position. 300 Long axis Pull(1:10 pace). 400 "Fist Freestyle"5 minutes or less. 4 x 50 Kick sprints(Kick style to be called out). 50 V-sit scull. 100 "Funky" IM ( hybrid strokes ie: Fly w/ flutter,Back w/ dolphin,Breast w/ flutter,Free w/ dolphin kick). 200 Warm down .