BEAR SWIMMING Workout 121015

Dynamic stretching prior to getting in. Warmup : 12 x 50 -Drill down,Swim back. Kick set 8 x 50 underwater missile kicking. Pull set - 300 Pull (100 med.,100 fast,100 medium). "Strength set" 8 x 100 (4 x 100 IM order by 100 with resistance) ie. chutes or socks + 4 x 100 IM order without chutes or socks. 2 x 50 Kick w/ socks or chutes. 2 x 50 kick without chutes or socks. 150 free w/ underwater flipturns. 200 warm down.