BEAR SWIMMING Workout 051418

Dynamic stretching and light dryland core strengthening. 321 Warmup ;300 Swim, 200 Pull or drill, 100 Kick. We are focusing on Walls today. No Wall main set : Deepwater 100 free,10 second rest interval.200 Deepwater free( flip turns without touching walls). Rinse and repeat (100’s and 200’s of EACH STROKE with no walls). 50 easy or Scull. Timed In and Outs from the middle.3 minutes Juniors,6 minutes Seniors.( climbing up and diving off block into a Deepwater flip and cycle back non stop),looking for great numbers here. 50 easy. 70 Meter LC sprint races with Deepwater flips. 200 long axis drill. 200 warm down.