March 7, 2005 Workout.

Roger subbed for Jane today. He also gave me a good tip on swimming with my new fins -- take long, strong strokes, which I did and it made a big difference.

Warm-Up

3rd person rest period

3 x 200 free

3 x 100 kick

3 x 200 pull

Main Set

I swam this with fins:

1 x 75 free on 1:20
1 x75 non-free on 1:40

2 x 75 free on 1:20
2 x 75 non-free on 1:40

3 x75 free on 1:20
3 x 75 non-free on 1:40

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

Warm-Down

100 dolphin kick ez

Total yardage: 2,800

March 5, 2006 Workout.

By myself today.

Warm-Up

600 free

200 back

200 dolphin kick

Main Set

with fins:

2 x 150 on 2:20/2:10
1 x50 on 1:00

2 x 125 on 1:55/1:45
1 x 50 on 1:00

2 x 100 on 1:30
1 x 50 on 1:00

2 x75 on 1:10
1 x 50 on 1:10

2 x 50 on :50
1 x 50
Kick Set

200 back kick

200 free kick

100 breast kick

Total yardage: 2,750

Friday, March 3, 2006 Workout.

Warm-Up

12 x 50

#1-#3 free on :55/:50/:45
#4 non-free on 1:00

50 kick ez

Main Set

with fins:

2 x 150 on 2:20/2:10
1 x50 on 1:00

2 x 125 on 1:55/1:45
1 x 50 on 1:00

without fins:

2 x 100 on 1:30
1 x 50 on 1:00

2 x75 on 1:10
1 x 50 on 1:10

6 x 1 x 50 on :50
1 x 25 on :20

Stroke Set

2 x 50 (25 fly/25 back) on 1:00

2 x 50 (25 back/25 breast) on 1:00

2 x 50 (25 breast/25 free) on 1:00

2 x 50 choice on 1:00

Warm-Down

100 ez

100 dolphin kick ez

Total yardage: 2,800