May 30, 2006 Workout.

No driving to Boulder today. On my own at GCCC.

Warm-Up

3 x 100 free :10 rest
3 x 50 kick :10 rest
3 x 100 pull :10 rest
3 x 50 kick :10 rest
3 x 100 free :10 rest
3 x 50 kick :10 rest

Main Set

1 x 75 on 1:30/1 x 75 on 1:10
1 x 75 on 1:30/2 x 75 on 1:10
1 x 75 on 1:30/3 x 75 on 1:10
1 x 75 on 1:30/1 x 75 on 1:10
1 x 75 on 1:30/2 x 75 on 1:10
1 x 75 on 1:30/3 x 75 on 1:10

Kick Set

25 fly on :30
25 fly/25 back on 1:00
25 fly/25 back/25 breast on 1:30
25 back on :30
25 back/25 breast on 1:00
25 fly/25 back/25 breast on 1:30

Extra Credit

200 ez breast kick

Total yardage: 3,200

May 28, 2006 Workout

At GCCC this a.m. again, for another short, easy swim:

Swim Set

2 x 200 free
2 x 150 free
2 x 100 free
2 x 50 free

8 x 50 catch-up free on 1:00, concentrate on high elbows

Non-Free Set

8 x 50 back on 1:00

Kick Set

200 dolphin kick
200 flutter kick
50 back kick

Total yardage: 2,250

May 27, 2005 Workout.

At GCCC this a.m., for a short, easy swim:

Swim Set

2 x 200, #1 free, #2 back
2 x 150, #1 free, #2 back
2 x 100, #1 free, #2 back
2 x 50, #1 free, #2 back

Kick Set

200 dolphin kick
200 flutter kick
200 breast kick
50 back kick

Total yardage: 1,650

May 23, 2006 Workout.

Warm-Up

3 x 2 x 100 on 1:30
1 x 75 non-free on 2:25

100 non-free

Main Set

With Fins:

4 x 325 swim

#1-#2 on 5:10
#3-#4 on 5:00

12 x 25 odds on :30
evens on :20

2 x 3 x 50 on 1:00

#1 fly
#2 fly-back
#3 back-breast

Warm-Down

200 ez

Total yardage: 3,000

May 16, 2006 Workout.

Warm-Up

200 ez

Main Set

With Fins:

4 x 125 kick on 2:40
1 x 100 swim on 1:30

3 x 125 kick on 2:30
2 x 100 swim on 1:30

2 x 125 kick on 2:20
3 x 100 swim on 1:30

1 x 125 kick on 2:20
4 x 100 swim on 1:30

Warm-Down

200 I.M. kick.

Total yardage: 2,650

May 5, 2006 Workout.

Warm-Up

8 x 100 free on 1:30
8 x 25 non-free on :35

Main Set

2 x 500 on 7:40

6 x 1 x 50 on :45
1 x 75 1:15

5 x 50 w/fins on 1:10

Warm-Down

200 back e.z.
200 kick e.z.

Total yardage: 3,400