July 29, 2005 Workout.

Jane gave the workout today.

Pre Warm-Up

6 x 100 free ez

4 x 50 dolphin kick

4 x 50 flutter kick

(?) Set

the next set is 3d person rest period

175 free
150 non-free

150 free
125 non-free

125 free
100 non-free

100 free
75 non-free

the next set is done on 1:10 interval

10 x 75 free w/fins

Kick Set

3 x 2 x 25 kick (back) w/fins on :30
1 x 50 kick (back) w/fins on 1:10

1 x 2 x 25 kick (no fins) on :30
1 x 50 kick (no fins) on 1:10

Sprint Set

50 free sprint
50 choice sprint
50 no-free sprint
50 free sprint

Recovery Set

6 x 25 on :30, odd non-free, evens free
moderate pace

Warm-Down

200 ez breast kick

Total yardage: 3,700

July 26, 2005 Workout.

Kurt didn't give the workout today. Instead, it was Randy, a cutie!

Pre Warm-Up

200 dolphin kick
200 back kick
200 flutter kick
200 back ez

Warm-Up

25/50/75/100/75/50/25
rest :15 between each

9 x50 on 1:00 in sets of three: ez, medium, hard

Main Set

8 x 125 I.M. on 2:15

200 ez

Warm-Down

6 x 25 streamline drill

100 breast kick ez

Total yardage: 3,000

July 24, 2005 Workout.

Made it to the pool early today, had it all to myself!

Warm-Up

300 free ez
200 back ez
200 dolphin kick
100 breast kick
4 x 75 L.B. 3-5-7 by 25s on 1:40

Main Set

4 x 200 back on 4:00

50 back ez

200 back kick w/fins

4 x 100 free with fins, 50 mod./50 hard on 2:00

8 x 50 free with fins, 25 mod./25 hard on 1:00

50 ez

4 x 50 flutter kick on 1:10

50 free ez

Warm-Down

100 breast kick ez

Total yardage: 3,300

July 22, 2005 Workout.

I got to the pool 25 minutes early and managed to get in a 1,200 yard pre-warm-up.

Pre-Warm Up

300 free ez
200 back ez

200 dolphin kick
100 breast kick

4 x 74 L.B. 3-5-9 by 25s on 1:20

Warm-Up

6 x 75 free/non-free/free on 1:30

8 x 50 on :50

6 x 75 dolphin kick/25 free/25 non-free on 1:30

4 x 50 on :50

Main Set

2 x 1 x 100 I.M. kick on 1:40
1 x 100 I.M. swim on 1:45

4 x 1 x 100 back w/fins on 1:40
1 x 100 free w/fins on 1:30

Total yardage: 3,900

July 19, 2005 Workout.

Too hot to go to Boulder today, so it was GCCC pool.

Warm-Up

500 free ez
200 back ez
4 x 75 lung-buster, 3/5/7
200 dolphin kick

Main Set

5 x 100 free hard w/fins on 2:00
10 x 50 free hard w/fins on 1:20

4 x 150 pull moderate pace on 4:40

Kick Set

200 free kick
100 ez breast kick

Total yardage: 3,100

July 15, 2005 Workout.

I worked out by myself today at the GCCC pool.

Warm-Up

300 free ez

4 x 75, breath 3-5-7 by 25s, on 1:20

4 x 50 back ez on 1:00

200 dolphin kick
100 breast kick

Main Set

5 x 100 free w/fins, 50 moderate/50 hard on 2:00

50 ez

10 x 50 free w/fins, 25 moderate/25 hard on 1:00

50 ez

Kick Set

4 x 50 back kick on 1:00

4 x 50 flutter kick on 1:00

2 x 50 breast kick on 1:00

Total yardage: 2,700

July 12, 2005 Workout.

More swimmers showed up today, including 2 Boulder High girls who wanted to get a jump start on their season. But they had to swim with us, and we were as old as their grannies!

Warm-Up

1 x 50 free/1 x25 kick, rest :10
1 x 100 free/1 x25 kick, rest :10
1 x 150 free/1 x 35 kici, rest :10
1 x 100 free/1 x25 kick, rest :10
1 x 50 free/1 x25 kick, rest :10

Main Set

1 x 400 rest :20
4 x 100 rest :10
1 x 300 rest :20
4 x 74 rest :10
1 x 200 rest :20
4 x 50 rest :10
1 x 100 rest :20
4 x 25 rest :10

Warm-Down

200 ez

Total yardage: 2,800

July 5, 2005 Workout.

Back to Master's again. This time, there were about 7 people at the workout. I got to the pool early and did a pre warm-up set.

Pre Warm-Up

500 ez free
200 ez back

Warm-Up

6 x 75 free/25 kick, :rest betweeen 100s

Main Set

25 x 50 starting at 1:00, ending @ :36,
each swim -1 sec. I only could do 22 x 50,
so I got down to :39

50 breast or back ez

Recovery Set

4 x 50 desc. 1-4, keeping track of time

Warm-Down

200 ez dolphin kick

Total yardage: 2,800

July 3, 2005 Workout.

Back in the water again!

Warm-Up

500 free ez

4 x 50 back ez

200 dolpin kick
100 breast kick

Main Set

5 x 100 free on 1:45 moderately fast
50 ez
5 x 100 free on 1:40 moderately fast
50 ez

10 x 50 free w/fins on 1:00
moderate pace down, kick w/fins back

50 ez

8 x 50 back on 1:00

50 back ez

Kick Set

200 back kick
200 flutter kick
100 breast kick

50 kick ez

Total yardage: 3,650

July 1, 2005 Workout.

My Birthday! But worked out by myself today.

Warm-Up

3 x 200 free ez

200 back ez

200 dolphin kick

Main Set

5 x 100 free on 1:45
5 x 100 free on 1:40
5 x 100 free on 1:35

8 x 50 back on 1:00

Kick Set

4 x 50 flutter kick on 1:00
4 x 50 back kick on 1:00
4 x 50 breast kick on 1:05

Total yardage: 3,500