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