February 15, 2005 Workout.

Due to a snow shower, I was a little late for the workout. I missed the first three 100s of the warm-up.

Warm-Up

4 x 100 on 1:45

4 x 75 fly/back/br. on 1:20

4 x 50 kick on 1:10

4 x 25 on :30

4 x 25 fly drill
1st 25 - rt-arm/lt-arm/swim
2d 25 - rt-arm/lt-arm/swim/swim
3d 25 - rt-arm/lt-arm/swim/swim/swim
4th 25 - rt-arm/lt-arm/swim/swim/swim/swim

Main Set

The main set is a set of swims done on 2 x repeat intervals
starting on 2:10 and descending by :10 to 1:10 e.g.,:

#1-#2 on 2:10 ( I pulled 125s)

#3-#4 on 2:00 ( I pulled 125s)

#5-#6 on 1:50 ( I pulled 100s)

#7-#8 on 1:40 ( I pulled 100s)

#9-#10 on 1:30 (I swam 75 backs)

#11-#12 on 1:20 (I swam 75 backs)

#13-#14 on 1:10 (I swam 50 backs)

Warm-Down

2 x 50 free ez

200 ez br. kick

Total yardage: 2600