BEAR SWIMMING Workout 052616

Dynamic stretching and dryland core strengthening. Warmup 321 300 Swim, 200 Pull, 100 Kick. 5 sets of 5 50's #1 Sprint freestyle,#2 Sprint kicks,#3 Long axis pulling,#4 IM order, #5 Sculls. 200 freestyle w/ underwater flips. Stroke sandwiches 3 x 150 ( free stroke free by 50). 2 x 50 buddy pull. 2 x 50 buddy push. 1 x 50 arms up kicking on back. 300 kds rimo. 300 warm down.