November 29, 2005 Workout.

The workout wasn't too hard today.

Warm-Up

3 x 50 free on 1:00
3 x 50 kick on 1:05
3 x 50 choice on 1:00

300 moderate swim or pull

Main Set

5 sets of 4 x 75

#1 free on 1:10
#2 stroke on 1:20
#3 kick on 1:30
#4 choice on 1:20
#5 free on 1:;10

Stroke Set

50 back kick
50 back drill
50 back swim

Warm-Down

200 ez

Total yardage: 2,600

November 25, 2005 Workout.

I didn't go up to Boulder today. Swam by myself instead.

Warm-Up

400 ez free swim
200 ez back swim
2 x 200 drill, rt-arm/lt-arm free, rt-arm/lt-arm back, 50 catch-up, 50 free
200 dolphin kick

Main Set>

Swims are backstroke/kicks are recovery

4 x 50 back on 1:20
50 kick on 1:15

4 x 50 back on 1:15
50 kick on 1:15

4 x 50 kick on 1:10
50 kick on 1:15

4 x 50 kick on 1:05
50 kick on 1:15

4 x 50 back on 1:00
50 kick on 1:15

Warm-Down

50 breast kick
4 x 50 ez free on 1:00
50 breast kick

Total yardage: 2,750

November 23, 2005 Workout.

Worked at home this a.m., then left for the workout the day before Thanksgiving. Tiffany gave the workout.

Warm-Up

5 x 100s by 25s:

1st 25-back kick
2nd 25-breaststroke
3rd 25-backstroke
4th 25-free

rest :15 between 100s.

4 x 125s on 2:10:

75 build/50 non-free

Main Set

1 x 200 on 3:10
2 x 150 on 2:25
3 x 100 on 1:35
4 x 50 on :50
3 x 100 on 1:30
2 x 150 on 2:20
1 x 200

Warm-Down

8 x 25 on :30

Total yardage: 3,000

November 20, 2005 Workout.

On my own today at the GCCC again, another 4,000 yards Sunday workout!

Warm-Up

8 x 125

#1-#4 freestyle on 2:00

#5-#6 back on 2:15

#7-#8 alt. free/breast by 25s on 2:15

200 dolphin kick

200 flutter kick

Main Set

4 sets of 1 x 100 w/fins
1 x 150 w/fins

100s alt. back kick/side kick on 2:30

150s swim with fins on 2:30

10 x 150 on 2:30, odds swim/evens pull

Warm-Down

100 breast kick ez

Total yardage: 4,000

November 18, 2005 Workout.

Not too difficult today.

Warm-Up

7 x 75 on 1:15
swim back last 25 after done

Swim next set 4x:

25 right arm swim on :35
25 left arm swim on :35
50 free on :45

Main Set

6 x 25
2 x 25 breast on :35
2 x 25 fly on :35
2 x 25 back on :35

1 x 75 on 1:15

6 x 25, same as above

1 x 100 on 1:35

6 x 25 as above

1 x 125 on 1:55

6 x 25 as above

1 x 150 on 2:15

8 x 25
odds on :20
evens on :30

Warm-Down

4 x 50 free on :50

Total yardage: 2450

November 13, 2005 Workout.

On my own today at the GCCC. 4,000 yards!

Warm-Up

8 x 125

#1-#4 freestyle on 2:00

#5-#6 back on 2:15

#7-#8 alt. free/breast by 25s on 2:15

Main Set

4 sets of 1 x 100 w/fins
1 x 150 w/fins

100s alt. back kick/side kick on 2:30

150s swim with fins on 2:30

8 x 150 on 2:30, odds swim/evens pull

Stroke Set

6 x 50 back on 1:00

8 x 25 on :40 w/fins

odds fly/evens breaststroke w/dolphin kick

Kick Set

200 dolphin kick

100 breast kick

Total yardage: 4,000

November 8, 2005 Workout.

Back in the water again -- finally. Had a lane to myself!

Warm-Up

4 x 75 :15 rest
#1 50 free/25 breast
#2 25 free/50 breast
#3 all breast
#4 25 breast/50 free

4 x 75 :15 rest
same as above, except kicking

Main Set

4 sets of 3 x 150/1 x 125

1st set both on 2:25
2nd set both on 2:20
3rd set both on 2:25
4th set both on 2:20

6 x 25 breast on :40

Warm-Down

200 dolphin ez

Total yardage: 3,200