BEAR SWIMMING Workout 101716

Dynamic stretching and dryland core strengthening. Warmup : 321 300 Swim, 200 Pull, 100 Kick. Main set: 4x(100 Kick, 100 drill, 100 Swim, 100 Kick) Stroke order. 4 x 50 Sprint free. 4 x 50 Breathe control(4,3,2,1). 2 x 100 IM descend. 100 Breast,100 Fly. 2 x 50 scull. 6 up,6 down free drill x 100. 50 Piston kick. 2 x 200 pull descend. All rest intervals are 5 seconds. In between sets 10 to 20 seconds by group.