BEAR SWIMMING Workout 060916

Dynamic Stretching and light dryland core strengthening. Warmup : 321 300 Swim,200 Pull, 100 Kick. We will observe "Strength Thursday" today. 4 x 50 Hypoxic freestyle, followed by a combination of crabwalk and deep knee lunges around the pool. 3 x 100 Stroke(with chutes) with 2 minutes of core strengthening in between each 100. 2 x 200 Stroke sandwich followed by 2 minutes of Plank or seated flutter kick. 6 x 50 kick sprints with 2 minute plank high or low afterwards. Broken 1 x 400 IM with 10 wallups after each 100. 50 heads up sculling followed by 10 Iron Crosses,and 6 dry leaps of faith. 300 warm down. ONDA Meet at CCC on July 16/17 will open for registration on Monday evening, Please notify Coach Pat of events entered asap. Thank you