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