October 21, 2005 Workout.
I can't remember the warm-up set, but it was 1,000 yards.
Main Set
This is a pulling set:
3 x 125 on 1:50
3 x 100 on 1:40
50 non-free on 1:00
3 x 75 on 1:10
3 x 50 on :55
50 non-free on 1:00
3 x 50 on :50
3 x 25 on :25
50 non-free on 1:00
25s Set
6 x 25, fly down/choice back on :45
Total yardage: 2,250
Main Set
This is a pulling set:
3 x 125 on 1:50
3 x 100 on 1:40
50 non-free on 1:00
3 x 75 on 1:10
3 x 50 on :55
50 non-free on 1:00
3 x 50 on :50
3 x 25 on :25
50 non-free on 1:00
25s Set
6 x 25, fly down/choice back on :45
Total yardage: 2,250