BEAR SWIMMING Workout 111517

Dynamic stretching and light Dryland core strengthening ( unless it is raining). Note : NO PRACTICE ON THURSDAY 11/23/2017 IN OBSERVANCE OF THANKSGIVING. Tuesday's practices are 5:00-6:30. Warmup 321 : 300 choice Swim,200 Pull or drill, 100 kick ( long course if available). 2 x (100 fast free,100 dolphin kick on back,50 scull ). 6 x 50's from a dive. 200 Breast drill,100 breast. 200 back drill,100 back. 12 x underwaters. 50 piston kick w/ sculling arms. 4 laps running underwater in 6 ft. 4 x 50 golf with 6 wallops after each. Vert kick x 4 mins. ,missile bobs x 30,arms up kicking on back. 300 KDS.200 warm down.