May 28, 2005 Workout.

A Thursday workout today because I can't make the Friday workout tomorrow.

Warm-Up

3 x 100 free :10 rest
3 x 50 kick :10 rest
3 x 100 pull :10 rest
3 x 50 kick :10 rest
3 x 100 free :10 rest
3 x 50 kick :10 rest

Main Set

1 x 75 on 1:30/1 x 75 on 1:10
1 x 75 on 1:30/2 x 75 on 1:10
1 x 75 on 1:30/3 x 75 on 1:10
1 x 75 on 1:30/1 x 75 on 1:10
1 x 75 on 1:30/2 x 75 on 1:10
1 x 75 on 1:30/3 x 75 on 1:10

Stroke Set

25 fly on :30
25 fly/25 back on 1:00
25 fly/25 back/25 breast on 1:30
25 back on :30
25 back/25 breast on 1:00
25 fly/25 back/25 breast on 1:30

Extra Credit

200 ez breast kick

Total yardage: 3,200

May 24, 2005 Workout.

Back in the water after being sick with a cold for a week -- and after Bob's stroke!

Warm-Up

100 swim/50 scull
150 swim/50 scull
150 kick/50 swim
100 kick/50 swim

Main Set

3 x 4 x 100

1st 100 on 1:45
2d 100 on 1:40
3d 100 on 1:35
4th 100 on 1:30

600 pull

Warm-Down

6 x 50 on 1:10

Total yardage: 2,800

May 13, 2005 Workout.

It's Friday the 13th. But I didn't have bad luck in the pool. Just swam H-A-R-D.

Warm-Up

200 dolphin kick

100 ez free

Main Set

2 x 125 free on 2:10
1 x 100 non-free on 2:15

4 x 125 free on 2:05
1 x 100 non-free on 2:15

6 x 125 free on 2:00
1 x 100 non-freeon 2:15

4 x 50 flutter kick fast on 1:15

4 sets of:

1 x 75 free on 1:15
1 x 100 on 1:45

2 sets of:

25 fly on :40
25 back on :40
25 breast on :40

Warm-Down

200 ez free

Total yardage: 3,050

May 10, 2005 Workout.

I was still a bit sore from the workout two days ago. So, I went to the pool early and did an ez pre warm-up set.

Pre Warm-Up

4 x 100 free ez on 2:00
8 x 50 back ez on 1:10
200 dolphin kick
200 flutter kick

Warm-Up

200 swim/4 x25 kick on :40
150 swim/4 x 25 kick on :40
100 swim/4 x 25 kick on :40

Main Set

5 x 100 on 1:40
4 x 100 on 1:35
3 x 100 on 1:25
2 x 100 on 1:25

I held 1:25s on this set, except for the last 100, I broke down and did @ 1:27

2 x 25 kick ez on :40

4 x 50 on :50
3 x 50 on :45
2 x 40 on :40

Warm-Down

200 back ez

Total yardage: 4,050

May 8, 2005 Workout.

On my own today -- at 8000+ ft. altitude!

4 sets of 3 x 200

1st set on 3:20 ( I used this as the warm-up set).
2d set on 3:15
3d set on 3:10
4th set on 3:05

200 ez
200 back ez
200 dolphin kick
50 free kick

Total yardage: 3,000

May 6, 2005 Workout.

After workout today, Cyn and Tim & I spent 35 minutes in the pool chatting!

Warm-Up

6 x 175

#1-#2 on 3:00
#3-#4 on 2:50
#5-#6 on 2:40

9 x 50 on 1:10/1:00/:50

#1 50 kick
#2 50 non-free
#3 25 non-free/25 choice
repeat 2 more times.

Main Set

6 x 150 on 3:00

Total yardage: 2,400

May 3, 2005 Workout.

A lot of people at the workout -- at least six in my lane alone!

Warm-Up

6 x 75 3d person rest period, kick/drill/swim

This set is 4th person rest period:

200 free
175 non-free
150 free
125 non-free
100 free
75 non-free
50 free
25 non-free

Main Set

Swim Down from 2:00 to :40

2 x 125 on 2:00
2 x 100 on 1:50
2 x 100 on 1:40
2 x 75 on 1:30
2 x 75 on 1:20
2 x 75 on 1:10
2 x 50 on 1:00
2 x 50 on :50
2 x 25 on :40

Warm-Down

100 back ez

Total yardage: 2,800