BEAR SWIMMING Workout 022416

Dynamic Stretching and light drylands core strengthening. Warmup : 321 300 Swim, 200 Kick, 100 Pull. Time Trials 4 x 50 ( IM order) Sprints from a diving start(long rest interval). 5 x 100 100 of each stroke IM order. 2 minute rest interval. One 100 IM. 50 scull. 6 x 75 Kicks(easy,medium ,fast). 2 x 200 1x IM , 1x Freestyle (2 minute rest interval. 400 IM or 500 free . 200 warm down or drill down.