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