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