BEAR SWIMMING Workout 091415

I would like to thank all who swam the T-30. It was a good effort ! Especially the Juniors, who stepped it up a notch. We have 3 practices before the meet this weekend,so lets get focused on Starts and turns and technically superb stroke execution. Dynamic Stretching and light dryland core strengthening. Warmup : 12 x 50 (Swim down, drill back). 12 x 50 Sprints with resistance.12 x 75 without- strokes to be called out.12 x 50 sprint kick(6 with resistance,6 without). Starts x 12 minimum. 10 In and Outs to work on walls. 200 free w/ underwater flips will work on BC. 300 Fist IM "for feel". 2 x 50 overkick,2 x 50 one arm drills, 200 warm down.