March 1, 2005 Workout

Today, Kurt didn't coach the Tuesday workout. Instead, it was Wolfgang. But Tim showed up for the first time in weeks, pink speedo and all! I did an easy 200 before the workout started and an extra 200 dolphin kick after the workout ended.

Warm-Up

200 ez, extra credit

4 x 25, rest :10
4 x 50, rest :10
4 x 100, rest :15

Main Set

#1 200 free on 2:20
8 x 25 fast on :30

#2 150 free/50 non-free on 2:30
8 x 25 fast on :35

#3 100 free/100 non-free on 2:40
8 x 25 fast on :40

#4 50 free/150 non-free on 2:50
8 x 25 fast on :45

#1, 25s pull w/band
#2, pull w/band
#3, 100 NF, 25s back
#4, 150 NF & 4 x 25s back,
4 x 25s breast

Warm-Down

2 x 75 on 1:15

1st 25 catch-up
2d 25 delayed freestyle
3d 25 free

200 ez dolphin kick, extra credit

Total yardage: 2850