BEAR SWIMMING Workout 051816

Dynamic stretching and light dryland core strengthening. Warmup 321 300 Swim choice, 200 Pull, 100 kick. 16 x 25 sprint swims(stroke to be called out). Timed swim: for those who did not do the 5k on Monday.30 minutes Juniors and Seniors,20 Minutes Gold,Blue and Cubs. We will need parents as lap counters please. Seniors alternate workout : Ladder 25-500 back down to 25 alternating some drill and some stroke work into it.500 is free,400 is IM,300 is pull, 200's are kicking. There is room to be creative in between. 50 scull. 150 free w/ underwater flips.300 warm down.