BEAR SWIMMING Workout 110716

Dynamic stretching and light dryland core strengthening. Warmup : 321 300 Swim coice, 200 Pull, 100 Kick. Main set : 100 IM Swim ,15 sec. rest,200 IM,15 seconds rest, 300 IM,15 sec rest, 400 IM. 50 easy. 600 Non free 50 Kick,50 drill IM order 2x. 700: 7 x 100 Pull on the 1:30. 800: 16 x 50 (4 sets of 4) #1 Hybrids,#2 free, #3 Hybrids,#4 Pull :double descend(stroke and breath. ie: finishing at 11 strokes per lap and 2 breathes. 200 warm down.