BEAR SWIMMING Workout 061316

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set : 16 x 25 (4 groups of 4 descend w/in each 4). 6 x 50 Kick sprints on the 50. 3 x 150 :#1) Freestyle 3 strokes heads up,6 strokes fast heads down into a flip turn,then big kick out of it into the next cycle. #2) Fist free(fast). #3) Underwater flips. 50 scull. 2 x 200 pull (one 200 hypoxic). 6 x 50 sprint kick. 4 x 100 Free descend. 2 x 100 Breast stroke (one drill). 300 kds rimo. 300 warm down. MEET SIGNUP TONIGHT .