BEAR SWIMMING LONG COURSE AM WORKOUT 062717

Warmup 12 x 50 swim/kick or swim/ drill. Today is 50's day ! ( Thursday is 200's). Time Trials : for 4 X 50's , these will be broken with kick and pull sets. 50 fly for time, 100 breast drill. 50 Back sprint all out for time,200 free drill,50 breast for time,100 fly drill. 50 free sprint all out for time, 200 back drill/ kick by 50. 50 scull. 200 IM, 200 IM drill,100 dolphin on back,100 flutter kick on back. Starts and turns, In and outs,Deepwater starts,Deepwater challenges,vert kicking,over kicking x50,piston kicks w/ mid scull arms. 300 warm down.