December 11, 2009 Workout.

Warm-Up

500 free, 100 breast

200 breast kick

Back Set

8 x 50 back on 1:00

6 x 50 back kick w/fins

Fly Set

4 x 25 fly on :40

Kick Set

200 dolphin kick

200 flutter kick

Paddle Set

400 free e.z.

Total yardage: 2,400

November 13, 2009 Workout.

Warm-Up

4 x 200 free, #3-#4 with paddles

Kick Set

200 dolphin kick

200 flutter kick

Fin Set

4 x 100 free on 1:40

4 x 100 back on 2:00

Fly Set

4 x 25 fly on :40

Warm-Down

200 breast kick e.z.

Total yardage: 2,300

November 10, 2009 Workout.

I swam last Friday, but didn't post.

Warm-Up

3 x 200 free

4 x 50 back

200 dolphin kick

200 flutter kick

Fin Set

8 x 100 free on 1:40

200 back kick

Fly Set

4 x 25 fly on :40

Warm-Down

100 breast kick e.z.

Total yardage: 2,400

October 30, 2009 Workout.

I've been swimming, just not posting lately.

Warm-Up

600 free

200 dolphin kick

200 flutter kick

Fin Set

8 x 100 free on 1:40

Fly Set

4 x 25 fly on :40

Warm-Down

200 breast kick e.z.

Total yardage: 2,100

October 27, 2009 Workout.

I've been swimming, just not posting lately.

Warm-Up

600 free

200 back e.z.

4 x 50 dolphin kick on 1:00

Back Set

16 x 50 back on 1:00
last 8 w/paddles
200 back kick w/fins

Fly Set

4 x 25 fly on :40

Warm-Down

200 breast kick e.z.

Total yardage: 2,300

August 21, 2009 Workout.

Warm-Up

600 free

Back Set

12 x 50 back on 1:00
last 8 w/paddles
200 back kick w/fins

Fin Set

6 x 100 free on 1:40
hold 1:20s
50 e.z.

Pull Set

500 free

Total yardage: 2,550

August 18, 2009 Workout.

Warm-Up

500 free

Fin Set

10 x 100 free on 1:40

Kick Set

4 x 50 dolphin kick on 1:00
4 x 50 flutter kick on 1:00
100 breast kick

Total yardage: 2,000

August 14, 2009 Workout.

Warm-Up

6 x 100 free on 1:40

Back Set

12 x 50 back on 1:00

Fin Set

8 x 100 on 1:40
hold 1:20s

200 back kick e.z.

Kick Set

4 x 50 dolphin kick on 1:00
4 x 50 flutter kick on 1:00

Total yardage: 2,600