BEAR SWIMMING Workout 100115

Dynamic stretching and light dryland core strengthening. Warmup: 12 x 50 Swim down ,Kick back in RIMO. 10 x 50 sprint from a dive (all freestyle) + 10 burpies after each 50. 8 x 50 Kick sprints(to be called out) +8 wallups after each 50. 6 x 100 IM + 6 dry leaps of faith. 4 x 200 Stroke drill IMO + 4 deep knee lunges that hold for 8 seconds after each 200 .2 x 300 Pull + 10 underwater situps after each 300. 1 x 400 IM swim. Cool down 200.