April 25, 2006 Workout.

Back with the Master's today. Hooray!

Warm-Up

2 x 200 free 3d person rest period
2 x 200 alt. 50 non-free/50 free 3d person rest period
1 x 200 I.M.

8 x 25 kick on :35

Main Set

10 x 125 on 2:00

50 e.z.

2 x 5 x 25 non-free on :35
1 x 50 non-free on 1:05

Total yardage: 2,950

April 17, 2006 Workout.

Solo at GCCC - it's my vacation, so no driving to Boulder.

Warm-Up

1 x 300
1 x 200
1 x 100

Keep stroke count to 15-16.

200 back ez

4 x 50 dolphin

Main Set

With Fins:

6 x 1 x 100 on 1:30/1 x 25 on :45 with fins

4 x 1 x 75 on 1:05/1 x 25 on :45

2 x 1 x 50 on :45/1 x 25 on :45

50 e.z.

200 back kick

Choice Set

10 x 50 back on 1:00

Kick Set

200 flutter kick
200 breast kick

Total yardage: 3,450

April 14, 2006 Workout.

Friday workout with Jane:

Warm-Up

50s on :45/75 on 1:20/100 on 1:30

50/75/100
100/75/50
50/75/100
100/75/50

4 x 50 kick on 1:10

#1 & #3 flutter w/no splash
#2 & #4 choice

6 x 100 on 2:00

#1 50 fly/50 back
#2 50 back/50 breast
#3 50 breast/50 free
#3 - #4 repeat #1 - #2

Main Set

6 x 1 x 100 on 1:40/1 x 25 on :40 with fins

No Fins:

4 x 1 x 75 on 1:05/1 x 25 on :40

2 x 1 x 50 on :40/1 x 25 on :40

Extra Credit

100 dolphin kick

Total yardage: 3,000

April 11, 2006 Workout.

Back at North today w/Jane

By myself today at GCCC.

Warm-Up

6 x 50 free on :50
5 x 50 on 1:00
down heads up/back swim

Main Set

75 on 1:00
200 I.M. on 3:30
2 x 75 on 1:05
200 I.M. on 3:30
3 x 75 on 1:10
200 I.M. on 3:30
1 x 75

300 pull moderate 3/4 catch-up

16 x 25
down is always free on :25
back is free on :25/:30/:35/:40/:35/:30/:25

Extra Credit

200 dolphin kick
200 free kick
200 breast kick ez

Total yardage: 3,500

April 9, 2006 Workout.

By myself today at GCCC.

Warm-Up

600 free
200 back
200 dolphin

5 x 100 free on 1:40

Main Set

50 free fast on :40
25 free moderate on 1:00
50 free fast on :40
25 free moderate on 1:00

50 free fast on :40
50 free moderate on 1:10
50 free on :40
50 free moderate on 1:10

50 free fast on :40
75 free moderate on 1:40
50 free on :40
75 free moderate on 1:40

50 free fast on :40
100 free moderate on 2:10
50 free on :40
100 free moderate on 2:10

10 x 50 back on 1:00

Kick Set

4 x 40 back kick w/fins on 1:00
4 x 50 flutter kick on 1:00

Warm-Down

200 breast kick ez

Total yardage: 3,500

April 7, 2006 Workout.

Roger was the subtitute coach today.

Warm-Up

Continuous swim:

50 free
50 kick
100 free
50 kick
150 free
50 kick
200 free

3 x 200 pull on 3:30

Main Set

75 fly on 1:40
2 x 75 I.M. on 1:40

75 back on 1:40
2 x 75 I.M. on 1:40

75 breast on 1:40
1 x 75 I.M. on 1:40
1 x 100 I.M.

Kick-Swim Set

16 x 25 w/fins

kick down on :30
swim back on :25

Warm-Down

1 x 50 on 1:00
2 x 50 on :55
3 x 50 on :50
1 x 50 on 1:00

Extra Credit

150 kick ez

Total yardage: 2,850

Tuesday, February 4, 2006.

Warm-Up

8 x 200

#1 freestyle on 3:10
#2 150 free/50 choice on 3:15
#3 100 free/100 choice on 3:20
#4 200 I.M. on 3:25
#5 200 I.M. on 3:25
#6 100 free/100 choice on 3:20
#7 150 free/50 choice on 3:15
#8 200 free

3 x 100 on 1:30

Kick Set

6 x 25 kick on :25 w/fins

Main Set

50 free fast on :40
25 free moderate on 1:00
50 free fast on :40
25 free moderate on 1:00

50 free fast on :40
50 free moderate on 1:10
50 free on :40
50 free moderate on 1:10

50 free fast on :40
75 free moderate on 1:40
50 free on :40
75 free moderate on 1:40

50 free fast on :40
100 free moderate on 2:10
50 free on :40
100 free moderate on 2:10

Warm-Down

6 x 25 on :30

Extra Credit

200 kick

Total yardage: 3,300

Friday, March 31, 2006 Workout.

Haven't been here in a while, but have been swimming.

Warm-Up

3 x 250

#1 freestyle, #2 non-free, #3 pull

4 x 100

#1 75 choice/25 free on 2:00
#2 50 choice/ 50 free on 1:55
#3 25 choice/75 free on 1:50
#4 100 free

Main Set

7 x 1 x 75/1 x 50

#1 75 on :55/50 on 1:00
#2 75 on 1:00/50 on :55
#3 75 on 1:05/50 on :50
#4 75 on 1:10/50 on :45
#5 75 on 1:15/50 on :40
#6 75 on 1:15/50 on :40
#7 75 on 1:15/50 on :40

Kick Set

150 kick

Warm-Down

6 x 50 on 1:00

Extra Credit

250 kick

Total yardage: 2,725