BEAR SWIMMING Workout 102815

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. 8x 25 sprints on the 30. 4 x 50 Kick sprints. 6 x 50 Sprints w/ climbouts and dryland excercise. 8 x 25 Sprint Kick. 4 x 100 fast freestyle w/ climbouts and excercise in between each one. 12 x 12.5 Burst kicks. 2 x 200 (one IM,one breaststroke). 4 x 25 sculling(2 x 25 heads up,2 x 25 on back). 150 free w/ underwater flips. 200 warm down. Note: If you plan on attending the SRVLA Meet in December ,PLEASE submit entry cost plus $10.00 child w/ your November dues. I will be registering those pre -paid only. Parents who work as officials(after going through the training) will be able to waive the additional $10.00 fees. This fee is a result of Bear not providing an official at meets we attend. See Pacswim.org for more details. Thank you.