BEAR SWIMMING Workout 102615

Dynamic stretching then dryland core strengthening. Warmup : 4 x 200 SKIDS - Swim 200,Kick 200, 200 IM,200 IM drill.200 swim choice. 4 x 75 kick IM order (fast,med.,fast). Main set 321 x 4 : 300 freestyle (Moderate pace),4 x 50 stroke(2 x 50 drill + 2 x 50 swim), 100 IM. 10 second rest interval then repeat once per stroke. 200 pull,200 warm down.