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
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
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