June 27, 2006 Workout.

On my own today.

Warm-Up

3 x 300, middle 100 kick, :20 rest

9 x 50, swim as follows:

25 fly/25 free
25 breast/25 free
25 breast /25 free
repeat 2 x.

50 ez

Main Set

6 x 1 x 75 (25 fly/25 back/25 breast) on 1:40
1 x 100 free on 1:40

50 ez

Warm-Down

4 x 50 kick on 1:00

Total yardage: 2,700

JUne 23, 2006 Workout.

Jane gave the workout today.

Warm-Up

4 x 200 swim, :15 rest

4 x 1 x 50 kick on 1:10/2 x 25 swim on :40 I.M. order

Main Set

2 x 100 I.M. on 2:30
1 x 100 free/back/breast/free on 2:20
2 x 25 fly/75 free on 2:10
1 x 100 free on 2:00

4 x 50 free fast on 1:30

3 x 125 moderate, on 2:15

Warm-Down

100 kick ez

Total yardage: 2,475

June 16, 2006 Workout.

Jane gave the workout today.

Warm-Up

continuous swim:

7 lengths free, 1 length non-free
5 lengths free, 1 length non-free
3 lengths free, 1 length non-free
1 length free, 1 length non-free

4 x 125, #1 & #3 alternate non-free/free on 2:10
#2-#4, alternate kick/free on 2:10

Main Set

4 x75 alternate 1:05/1:10
1 x 300 on 4:30
1 x 200 on 3:15
1 x 100 on 1:30
50 on :45
50 ez on 1:10

Non-free:

4 x 50 on 1:10
1 x 200 on 3:45
1 x 100 on 1:50
1 x 50 on :50
50 ez

Warm-Down

100 ez

Total yardage: 2,700

June 13, 2006 Workout.

Roger gave the workout today.

Warm-Up

3 x 300, by 100s, :15 rest

#1 - 100 free
#2 - reverse 100 I.M. kick
#3 - 100 I.M.

repeat 2x more

Main Set

2 x 250 on 4:00
4 x 150 on 4:00 active 50 warm down after each 150
2 x 250 on 4:00

50 ez

Warm-Down

50 dolphin kick

Total yardage: 2,600

June 6, 2006 Workout.

On my own at GCCC today:

Warm-Up

3 x 300, middle 100 kick, :20 rest

9 x 50, swim as follows:

25 fly/25 free
25 breast/25 free
25 breast /25 free
repeat 2 x.

Main Set

6 x 1 x 75 (25 fly/25 back/25 breast) on 1:40
1 x 100 free on 1:40

Warm-Down

8 x 50 kick on 1:00

Total yardage: 2,800

June 2, 2006 Workout.

Warm-Up

3 x 300

#1 alt 5th stroke breathing every 5th length
#2 2d 100 non-free
#3 straight free

200 kick

Main Set

1 x 300 on 4:50
1 x 300 on 4:40
50 ez on 1:00

1 x 200 I.M. on 2:40
1 x 200 I.M. on 2:30
50 ez on 1:00

1 x 100 on 1:30
1 x 100 on 1:25
50 ez on 1:00

1 x 50 on 1:00
1 x 50 on :50
50 ez on 1:00

Warm-Down

8 x 25 on :30

Total yardage: 2,800