January 28, 2005 Workout.

Today's workout was a typical Jane Scott workout. It was good to see my friend Cynthia today.

Warm-up

8 x 50 ez on :55

Main Set #1

1 pyramid/1 ladder aerobic

125 non-free on 2:30
150 free, odds alt. breathing on 2:40
175 free on 2:50
175 free on 2:50
150 free, odds alt. breathing on 2:40
125 non-free on 2:30
125 non-free on 2:30
150 free, odds alt. breathing on 2:40
175 free

Main Set #2

2 x 50 on :40
100 on 1:50
50 on :40
75 on :1:30
50 on :40
50 on 1:00
50 on :40
25 on :45

8 x 25 non-free
odds on :30
even on 1:00

Warm-down

100 ez

Total: 2850

January 26, 2005 Workout.

A very tough breastroke workout:

Warm-Up

8 x 50 fly kick w/board on 1:05

100 scull, feet first
100 scull, head first
100 scull, breaststroke
w/knees just below chest
200 breast kick w/board

Main Set

No kickboards
:10 between each 50

4 x 50 fly kick

8 x 50
#1 fly-kick/fly-kick/br. scull
#2 2 fly-kicks, 2 br. sculls
#3 1 fly-kick, 1 br. scull
#4 starts pattern again, etc.

8 x 50
#1 fly-kick/fly-kick/full breastroke
#2 2 fly-kicks, 2 full breastrokes
#3 1 fly-kick, 1 full breastroke
#4 starts pattern again, etc.

8 x 50 alternate 2 head underwater strokes,
one normal breastroke

4 x 25 hard breastroke on :40

Warm-Down

200 ez

Total yardage: 2600

January 25, 2005 Workout.

The main set was very challenging:

Warm-up

100 ez swim
200 scull/kick choice
#1-3 scull free
#4 scull back
scull on :40; kick on :35

300 alternate 50 free/25 non-free

Main Set

250 on 3:35
200 on 2:50
175 on 2:25

200 on 2:50
175 on 2:25
150 rest :40

175 on 2:25
150 on 2:00
100 on 1:25

150 on 2:00
100 on 1:25
75

Mini Warm-Down

12 x 25 scull/kick on :45

Warm-Down
100 ez

Total yardage: 2900