BEAR SWIMMING & PVHS Workout 021418

Dynamic stretching and light Dryland core strengthening. 321 Warmup. 300 choice swim, 200 Pull or Drill, 100 kick. Sweetheart set: 2 X 350 with 18 seconds rest( #1 swim, drill by 50. # 2 swim ,kick by 50). Backstroke Balance with cups on head. 4 x 50. 50 v sit scull, 50 windshield wiper scull. 300 KDS rimo. 2 x 200 short axis drills. 400 IM, 500 free. 12 x 25 Callouts. 300 warm down.