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