BEAR SWIMMING Workout 102416

Dynamic Stretching and light dryland core strengthening. 321 Warmup 300 Swim , 200 Pull, 100 Kick. 4x( 50 Sprint Stroke,100 Stroke kick,50 Sprint free,100 Stroke drill).50 Scull. 9 x 100 Free. 3 groups of 3 descending from 1:40-1:30-1:20. 50 scull. Fun Set - To be announced...... 12 In and Outs from varied distances. 2 x 200 Pull (one standard,one hypoxic). 200 warm down. All rest intervals are 5 seconds,15 in between sets. Diversity Camp Applications are due asap. See you on deck.