August 26, 2005 Workout.

Got to the pool early, did 1,200 before Jane's workout.

Pre Warm-Up

600 ez free
200 ez back
200 dolphin kick
200 flutter kick

Warm-Up

3 x 1 x 200 free on 3:15
4 x 50, #1 non-free on 1:00
#2 free on :55
#3 free on :50
#4 free on :45

12 x 25 #1-#2 2 x 25 kick back on :40
#3-#4 2 x 25 swim back :30
#5-#6 2 x 25 kick fly on :40
#7-#8 2 x 25 swim fly on :30
#9-#10 2 x 25 kick breast on :40
#11-#12 2 x 25 swim breast :30

Main Set

5 x 1 x 125 fast on 1:15
1 x 75 ez on 2:00

first six swims are done pulling

Warm-Down

3 x 2 x 25 non-free on :30
1 x 50 on 1:00

Total yardage: 4,000

August 21, 2005 Workout.

Today was a kicking workout.

300 dolphin kick
200 breast stroke kick

10 x 50 flutter kick on 1:00

200 back kick

100 dolphin on back kick

100 breast stroke kick on back

50 free ez

Total yardage: 1,450

August 19, 2005 Workout.

I can't remember the workout. Jane gave it and I swam 3,700 yards.

August 16, 2005 Workout.

Kurt wasn't there today, it was a substitute coach named Spencer.

Warm-Up

200 ez
150 ez

75 free, alt 3 breaths on 1:15
2 x50 free, alt 5 breaths on :50
3 x 25 free, alt 7 breaths on :30

75 fly/back/breast by 25s on 1:30
2 x 50 back-breast/breast-free on 1:00
3 x 25 back/breast/free on 1:30

75 free on 1:15
2 x 50 free on :50
3 x 25 free on 1:30

Main Set

The set is done on a 1:00 per 50 pace

50 free
200 I.M.

100 free
150 I.M.

150 free
100 breast-free

200 free
50 free

Kick Set

All dolphin kick

2 x 1 x 50 on 1:00
1 x 25 on 40

Warm-Down

50 dolphin kick
400 flutter kick

Total yardage: 2,700

August 12, 2005 Workout.

Pre Warm-Up

600 ez free
200 ez back
200 ez dolphin kick

Warm-Up

5 x 100, last 25 non-free, on 1:40

5 x 75 free on 1:15

swim back 25

Main Set

3 x 1 x 300 pull on 4:40
1 x 100 I.M. on 2:00
2 x 50 on :50

2 x 75, on 1:30 1st breast kick on back
2d 25 dolphin kick on back
3d 25 back kick

Fin Set

6 x 1 x 25 on :20
1 x 50 on 1:00

Total yardage: 3,500

August 9, 2005 Workout.

Only five showed up for the workout today. Sigh.

Pre Warm-Up

600 free ez
200 dolphin kick

Warm-Up

200 free alt. breath 1st & 3d 50, rest :15

150 free catch-up stroke 2d 50, rest :15

100 free count strokes each 25, rest :15

50 free keep rotation in mind.

Main Set

4 x 250 on 4:00 pace work

100 back ez

4 x 200 on 3:10 pace work

100 back ez

Warm-Down

6 x 25 down kick, back swim rest :10

50 breast ez kick

Total yardage: 3,000

August 6, 2005 Workout.

I made it to GCCC today and had a lane all to myself!

Warm-Up

3 x 1 x 300 free on 4:00
1 x 100 back on 2:10

200 dolphin kick

Main Set

4 x 1 x 125 free on 2:00
1 x 25 alt. breathing on :40

50 ez back

9 x 50 w/fins #1-#2 on 1:00
# 3 on 1:10
repeat

Kick Set

200 back kick
200 flutter kick w/fins
100 breast kick ez

Total yardage: 3, 050

August 5, 2005 Workout.

Man, did I feel tired at workout today.

Warm-Up

300 free on 4:40
100 non-free on 2:10

300 free on 4:30
100 non-free on 2:10

300 free on 4:20
100 non-free on 2:10

Main Set

9 x 50 1-3 dolphin kick/fly-back/50 free on 1:10/1:00/:50
4-6 back kick/back-breast/50 free on 1:10/1:00/:50
7-9 breast kick/breast-free/50 free on 1:10/1:00/:50

4 x 1 x 125 free pull on 1:50
1 x 25 alt. breathing on :40

9 x 50 in sets of 3, 3 on :45
1 on 1:00

Total yardage: 2,600

August 2, 2005 Workout.

Kurt gave the workout today.

Pre Warm-Up

200 dolphin kick

8x 50 flutter kick

200 ez free

Warm-Up

4 x 50 scull down, swim back rest :20

4 x 50 kick down, swim back rest :15

Main Set

5 x 100 free on 1:30, 1;35, 1:40, 1:45, 1:50

6 x 75 free on 1:05, 1:10, 1:15, 1:20, 1:25, 1:30

7 x 50 on :45, :50, :55, 1:00, 1:05, 1:10, 1:15

Kick Set

6 x 25 kick

Warm-Down

100 back kick
200 ez breast kick


Total yardage: 2,950