Today, Jane brought me some Zura fins to try during the workout. They were great. They're keepers.

Warm-Up

4 x 1 x 75 free
1 x25 non-free
1 x 25 kick

Continuous swim, use fins

Kick-Swim Set

12 x 25 on :30, kick down, swim back
Use fins, except for breast set

#1-#4 back
#5-#8 fly
#9-#12 breast

Non-Free Set

Leader gets :30 rest

2 x 250 back
1 x 200 back
ez 50 choice

5 x 50 non-free hard on 1:15
50 free ez

Technique Set

4 x 75 free on 1:25

3/4 catch-up swim

Total yardage: 2,150

Friday, February 17, 2006 Workout.

Warm-Up

2 x 1 x 200 free
1 x100 non-free

3d person rest period

Kick Set

2 x 25 fly kick on :30
1 x 50 fly on 1:00

2 x 25 back kick on :30
1 x 50 back on 1:00

2 x 25 flutter kick on :30
1 x 50 free on 1:00

Repeat once.

50 ez breaststroke

Main Set

150 on 2:05
100 on 2:05
150 on 2:05
100 on 2:05

125 on 1:45
75 on 1:45
125 on 1:45
75 on 1:45

100 on 1:15
50 on 1:15
100 on 1:15
50 on 1:15

75 on 1:00
25 on 1:00
75 on 1:00
25 on 1:00

2 x 4 x 25 non-free on :30
50 non-free on 1:00

Warm-Down

100 dolphin kick ez
100 free ez

Total yardage: 3,150

Friday, February 10, 2006.

Warm-up

7 x 150 on 2:20

16 x 50 on :35

#1-#4 breath every 6
#5-#8 breath every 4
#9-#12 breath on opposite side
#13-#16 sprint

Main Set

4 x 5 x 25 free 1 x 50 moderate free
25s on :25/:35/:25/:30
50s on 1:20

4 x 75 hard w/fins on :55
25 ez on 1:20

Warm-Down

6 x 25 on :25

Total yardage: 2,700

Friday, February 3, 2006.

Warm-up

8 x 100

#1-#2 free on 1:35
#3 25 non-free/75 free on 1:45
#4 50 non-free/50 free on 1:45
Repeat

8 x 75 free on 1:05

Main Set

3 x 5 x 25 non-free on :30
50 free moderate on 1:30

4 x 2 x 100 free on 1:30
1 x 50 on :40
1 x 50 on 1:30

Warm-Down

6 x 25 kick on :30

Total yardage: 3,475

Tuesday, February 1, 2006.

Warm-up

100 free
100 non-free
175 free
175 free
100 non-free

Kick-Swim Set

16 x 25 on :30

4 kick/1 swim
3 kick/2 swiim
2 kick/3 swm
1 kick/4 swim

50 breast ez

Main Set

3 x 325 on 5:15

6 length swim, alt. breathing

Warm-Down

200 dolphin kick
200 flutter kick

Total yardage: 2,625