BEAR SWIMMING Workout 020116

Dynamic stretch and quick drylands-plank variations x 4. Today we will swim 50 x 50 . 12 x 50 warmup: Drill down kick back (RIMO x 3). 8 x 50 Pull with patterns to be called out.(burst,build,easy,fast,minimum stroke,breathing pattern ect..)5 second rest interval. 10 x 50 kick w/ board on the .50/1:00 by group(juniors and Blue/cubs can use fins). 10 x 50 Freestyle( descend 1-4 twice then One easy,one fast).5 second rest interval. 8 x 50 IM order on a tight interval. 2 x 50 easy warm down -choice.