BEAR SWIMMING Workout 111316

Dynamic stretching and light dryland core strengthening. Warmup options: 321, or Reverse 100 IM. Kick set : 3 x 75 (2 swim,1 kick.1 swim ,2 kick.75 kick). Repeat through 3 strokes. 3 x per stroke: 100 on the 1:30,50 stroke on the minute. Repeat 3 times with each stroke. 12 -100's total plus 12 -50's total. Scull set(2 types ). Pull set 5x 100 (100 w/ buoy,100 without,ect..). 200 stroke drill, 100 stroke. Warm down.