September 27, 2005 Workout.

Warm-Up

4 x50 swim on :55
3 x 50 kick on 1:00
2 x 50 swim on :55

Main Set

1 x 600 negative split
1 x 400 even pace
1 x 200 hard

100 non-free ez

8 x 50 on 1:00, alternate kick/swim

6 x 25 on :45

#1-#4 I.M. order
#5-#6 choice

Warm-Down

200 back ez
200 dolphin kick

Total yardage: 2,650

September 16, 2005

Jane's workout was more crowded today. And a very challenging portion of the main set.

Warm-Up

6 x 1 x 75, 1-2 on 1:20/ 3-4 on 1:15/5-6 on 1:10
1 x 25 on : 30

200 kick

Main Set

3 sets of 4 x 100, each 100 followed by a 50

1st Set: 100s on 1:35, 50s on :55/:50/:45//1:00

2d Set: 100s on 1:30, 50s on same interval as above

3d Set: 100s on 1:25, 50s on same interval as above

Warm Down

2 x 1 x 25 fly on :45
1 x 50 breast on 1:00

1 x 25 fly on :45
1 x 50 back on 1:00

1 x 25 fly on :45
1 x 50 free on 1:00

Total yardage: 3,050

Back to regular season workouts today. And it was crowded! No more semi-private tutoring workouts with Kurt on Tuesdays!

Warm-Up

400 free
300 kick
200 I.M.
100 kick

Main Set

6 x 50 1-3 on :50, 4-6 on :55, descend 1-6
6 x 50 1-3 on :55, 4-6 on 1:00, descend 1-6

100 kick on 2:15

4 x 50 on 1:00 desc. 1-4

100 kick on 2:15

2 x 50 on 1:05, desc. 1-2

100 kick on 2:15

50 ez

Warm Down

200 pull, moderate pace
2 x 25 on :35

Extra Credit

200 dolphin kick

Total yardage: 2,800

September 9, 2005 Workout.

Haven't posted in a while because I've been sick with a cold. In the interim, I've done a few kicking workouts at the GCCC, that I've not recorded here.

Today, I got to the pool a little early and did an ez 500 pre warm-up.

Pre Warm-Up

400 free ez
100 back ez

Warm-Up

2 x 1 x 150 free
1 x 100 back
1 x 50 breast

4 x 25 double arm back/25 back kick

Main Set

8 x 75 on 1:10
12 x 25 on :25

50 back ez

4 x 150 I.M.

#1 & #3 50 fly/50 back/25 br/25 free
#2 & #4 25 fly/25 back/50 fly/50 free

Warm Down

2 x 2 x 25 free on :30
1 x 150 on 2:00

Total yardage: 3,250