June 24, 2005 Workout.

Roger gave today's workout.

Warm-Up

3 x 300, middle 100 kick, :20 rest

9 x 50, swim as follows:

25 fly/25 free
25 breast/25 free
25 breast /25 free
repeat 2 x.

Main Set

6 x 1 x 75 (25 fly/25 back/25 breast) on 1:40
1 x 100 free on 1:40

Warm-Down

8 x 50 kick on :40

Extra Credit

100 back kick ez
200 flutter kick ez

Total yardage: 2,900

June 21, 2005 Workout.

Today, the workout started out with just 3 of us, but at the end, there were only two -- Robert and I. I was very pleased with how hard I worked during this workout.

Warm-Up

A continuous swim of:

6 lengths free, 1 length non-free
5 "
4 "
3 "
2 "

Main Set

1 x 200 on 3:00
4 x 175 on 3:00

5 x 150 on 2:30

Warm-Down

300 ez, alternate strokes

Extra Credit

350 ez pre-warm up

Total yardage: 2,900

June 21, 2005 Workout.

Today, the workout started out with just 3 of us, but at the end, there were only two -- Robert and I. I was very pleased with how hard I worked during this workout.

Warm-Up

A continuous swim of:

6 lengths free, 1 length non-free
5 "
4 "
3 "
2 "

Main Set

1 x 200 on 3:00
4 x 175 on 3:00

5 x 150 on 2:30

Warm-Down

300 ez, alternate strokes

Extra Credit

350 ez pre-warm up

Total yardage: 2,900

June 15, 2005 Workout.

Worked out again on my own at the Gilpin Rec. Center.

Warm-Up

300 swim ez

3 x 100 back ez

200 dolphin kick
100 back kick

Main Set

This is a set of 16 x 50, the interval descending by one second each 50. Then repeat. The times here are for when you leave, not the intervals, which are the numbers in brackets.

#1 on 1:00 [1:00]

#2 on :59 [:59]

#3 on :57 [:58]

#4 on 54 [:57]

#5 on :50 [:56]

#6 on :45 [:55]

# 7 on :39 [:54]

# 8 on :32 [:53]

#9 on :24 [:52]

#10 on :15 [:51]

#11 on :05 [:50]

#12 on :54 [:49]

# 13 on :42 [:48]

#14 on :29 [:47]

# 15 on :14 [:46]

#16 on :59 [:45]

100 ez

Warm-Down

100 back kick

200 flutter kick

100 breast kick

Total yardage: 3,000

June 13, 2005 Workout.

I've just been feeling really lazy lately. So, first time in the water since Thursday. I swam at the Gilpin County pool.

Warm-Up

300 free ez

200 dolphin kick
100 backstroke kick

3 x 100 ez backstroke rest :10

Main Set

16 x 50 back, 6 on 1:10/5 on 1:05/5 on 1:05

200 ez free

Kick Set/Warm-Down

100 back kick
200 breaststroke kick

Total yardage: 2,200

June 9, 2005 Workout.

Wolfgang gave the workout today. Kurt swam a little bit of the workout.

Warm-Up

300 ez free
2 x 100 free ez rest :10
3 x 50 free medium rest :10
4 x 50 free fast rest :10

Main Set

7 x 150 #1-#4 on 2:30
#5-#7 on 2:20

These are straight 150 swims as follows:

75 fast 75 ez
100 fast 50 ez
125 fast 25 ez
150 fast
125 fast 25 ez
100 fast 50 ez
75 fast 75 ez

200 back ez

6 x 25 kick/50 swim on 1:20

2 x 2 x 25 on :35
1 x 50 on :55
1 x 50 on 1:10

(I did this set all kicking)

Warm-Down

200 easy breaststroke kick

Total yardage: 3,050

June 7, 2005 Workout.

It was Kurt giving the workout today. And only 5 swimmers showed up.

Warm-Up

1] Rest :20 between each; try to maintain stroke count:

50/100/150/100/50

2] 8 x 25, down streamlined kick to red line, then swim remainder,
back streamlined underwater backstroke kick at least 12x, then backstroke remainder

Main Set

3 x 100 free on 1:45
1 x 100 back on 2:00
3 x 100 free on 1:40
1 x 100 back on 2:00
3 x 100 free on 1:35
1 x 100 back on 2:00
3 x 100 free on 1:30
1 x 100 back on 2:00

Warm-Down

200 back ez

Extra Credit

250 ez free pre warm-up

Total yardage: 2, 700

June 6, 2005 Workout.

There were only five of us today. Roger gave the workout.

Warm-Up

50 free rest :05
100 free rest :10
150 free rest :15
200 free rest :20
50 non-free rest :05
100 free rest :10
150 non-free rest :15
200 free rest :20

Main Set

2 x 1 x 300 pull on 4;40
4 x 50 swim on :50

8 x 50 kick down/swim back on 1:15

Warm-Down

100 ez

Total yardage: 2,500

June 2, 2005 Workout.

Wolfgang gave the workout again today.

Extra Credit

200 dolphin kick
200 flutter kick
100 back kick

Warm-Up

200 free ez

Main Set

8 x 100 #1-#2 on 1:40
#3-#4 on 1:35
#4-#6 on 1:30
#7-#8 on 1:35

50 ez

9 x 75 #1 build
#2 fast
#3 reverse build

repeat twice more

12 x 25 down, underwater breaststroke 1/2 way down pull, breast kick rest of the way down pool on :40
back, swim on :40

8 x 50 back on 1:10

Warm-Down

150 ez

Total yardage: 3, 050

June 1, 2005 Workout.

Wolfgang gave the workout today.

Warm-Up

2 x 100 ez rest :10
3 x 50 rest :10
4 x 25 rest :10

Main Set

1 x 300 on 4:50
3 x 100 on 1:35
1 x 300 on 4:40
3 x 100 on 1:30

50 ez

300 pull, moderate

Warm-Down

1 x 50 build on 1:05
1 x 50 fast on 1:05
1 x 50 ez on 1:05

100 breast kick ez

repeat

Extra Credit

200 dolphin kick
200 flutter kick
100 breast kick

Total yardage: 2,900

May 29, 2005 Workout.

I swam by myself at the Gilpin Rec Center for about 45 minutes.

Warm-Up

500 free
200 dolphin kick
200 backstroke

Main Set

5 x 100 free on 1:40 (I held 1:25s at 8600 ft. alt.)
10 x 50 free on 1:00
10 x 50 backstroke on 1:00

Warm-Down
150 ez free

Total yardage: 2,350