BEAR SWIMMING Workout 092517

Dynamic stretching and light Dryland core strengthening. 321 Warmup: 300 choice swim,200 Pull or drill, 100 Kick. 4 rounds of 4,2,1 . 1) 400 free,200 IM, 100 dolphin kick. 50 scull. 2) 400 IM, 200 kick, 100 fly drill. 3) 400 Kick, 200 Breast,100 back drill. 50 scull. 4) 400 long axis combo drill, 200 fly, 100 free w/ underwater flips. 12 x 50 Callouts. 200 warm down.