July 28, 2006 Workout.

Swam again this morning at GCCC instead of Masters.

Warm-Up

Continuous Swim:

Freestyle:

25 on :30
50 on 1:00
75 on 1:30
100 on 1:45
75 on 1:30
50 on 1:00
25 on :30

Backstroke:

25 on :30
50 on 1:00
75 on 1:30
100 on 1:45
75 on 1:30
50 on 1:00
25 on :30

200 dolphin kick

Main Set

4 x 150 on 2:30

50 ez

4 x 100 on 1:45

50 ez

4 x 75 on 1:20

50 ez

4 x 50 on :50

4 x 25 back on :30

Kick Set

200 back kick w/noodle

Total yardage: 2,300

July 25, 2005 Workout.

Swam this morning at GCCC instead of Masters.

Warm-Up

Continuous Swim:

25 on :30
50 on 1:00
75 on 1:30
100 on 1:45
75 on 1:30
50 on 1:00
25 on :30

9 x 50 ez/medium/hard on 1:00

Main Set

8 x 125, 100 free/25 back on 2:30

Kick Set

200 dolphin

Warm-Down

100 breast kick
50 ez flutter kick

Total yardage: 2,400

July 23, 2006 Workout.

Swam this afternoon at GCCC.

Warm-Up

Continuous Swim:

5 lengths free/1 length back
4 lengths free/1 length back
3 lengths free/1 length back
2 lengths free/1 length back
1 length free/1 length back
2 lengths free/1 length back
3 lengths free/1 length back
4 lengths free/1 length back
5 lengths free/1 length non-free

100 ez

Main Set

With fins:

3 x 300 100 free/100 back/100 free rest :25

100 ez

Kick Set

1 x 200 free w/fins
1 x 100 breast kick
1 x 100 dolphin kick
1 x 100 flutter kick

Total yardage: 2,500

July 21, 2006 Workout.

Back with Master's again -- Hooray!

Warm-Up

Continuous Swim:

5 lengths free/1 length non-free
3 lengths free/1 length non-free
2 lengths free/1 length non-free
3 lengths free/1 length non-free
5 lengths free/1 length non-free

25 ez

4 x 150 free on 2:10
1st and last lengths alt. breathing

I.M. Set

6 x 100 I.M.

odds on 2:20
evens on 2:00

100 ez

4 x 75 on 1:30

4 x 50 on 1:00

Fin Set

3 x 100 free on 1:45
3 x 75 free on 1:2013 x 25 free, odds on :20/evens on :35

All Out

50 all out (time was :32.5)

Warm-Down

100 ez

Total yardage: 2,900

July 18, 2006 Workout.

On my own at GCCC.

Warm-Up

50 free on 1:00
75 free on 1:30
100 free on 1:45
150 free on 2:30
200 free on 3:15
150 free on 1:45
100 back on 2:00
75 back on 1:45
50 back on 1:00
1000 back

Main Set

4 x 150 on 2:30

4 x 100 on 1:30

50 ez

4 x 75 on 1:30

4 x 50 on 1:00

Warm-Down

4 x 25 front end sculling

Total yardage: 2,700

July 16, 2006 Workout.

On my own at GCCC, got out of bed to get there at opening time.

Warm-Up

50 free on 1:00
75 free on 1:30
100 free on 1:45
150 free on 2:30
200 free on 3:15
150 back on 2:45
100 back on 2:00
75 back on 1:45
50 back on 1:00
50 back

Main Set

1 x 300 on 4:30
2 x 150 on 2:30

1 x 200 on 3:00
2 x 100 on 1:30

1 x 150 on 2:15
2 x 75 on 1:30

1 x 100 on 1:30
2 x 50 on 1:00

1 x 50 on 1:00
2 x 25 on :30

100 ez

Kick Set

200 dolphin

Warm-Down

100 ez breast kick

Total yardage: 3,000

July 14, 2006.

On my own at GCCC, too HOT to go down to swim with Masters!

Warm-Up

Continuous Swim:

7 lengths free/1 length non-free
6 lengths free/1 length non-free
5 lengths free/1 length non-free
4 lengths free/1 length non-free
3 lengths free/1 length non-free
2 lengths free/1 length non-free
1 length free/1 length non-free
1 lenght free

Main Set

1 x 150
5 x 125

1 x 125
6 x 100

1 x 100
7 x 75

Total yardage: 3,050

July 11, 2006 Workout.

On my own at GCCC today:

Warm-Up

1 x 50 free/1 x25 kick, rest :10
1 x 100 free/1 x25 kick, rest :10
1 x 150 free/1 x 25 kick, rest :10
1 x 200 free/1 x 25 kick, rest :10
1 x 150 free/1 x 25 kick, rest :10
1 x 100 free/1 x25 kick, rest :10
1 x 50 free/1 x25 kick, rest :10

25 ez

Main Set

1 x 400 rest :20
4 x 100 rest :10
1 x 300 rest :20
4 x 75 rest :10
1 x 200 rest :20
4 x 50 rest :10
1 x 100 rest :20
4 x 25 rest :10

Warm-Down

50 ez

Total yardage: 3,050

July 7, 2006 Workout.

Jane gave the workout today. Not much attendance -- less than 10 swimmers.

Warm-Up

200 ez

5 x 25 free on :30, alt. breathing

4 x 25 non-free on :35

2 x 25 kick on :40

200 Set

6 x 200 on 3:20 odds are freestyle, evens swum as follows on 3:30:

#2 - 100 free/50 back/50 breast

#4 - 50 free/50 back/50 breast

# 6 - 200 I.M.

75 ez

Fin Swim

6 x 125 on 2:20

odds free, evens back

Warm-Down

200 ez swim down

Total yards:2,700 yards

July 4, 2006 Workout.

At the Golden Community Pool because it was the only one open.

Warm-Up

3 x 300, middle 100 back, :20 rest

100 back ez

Kick Set

600 kick, every fourth 25 is dolphin kick

50 dolphin kick ez

Fin Swim

3 x 300, middle 100 back, :20 rest

100 back ez

Warm-Down

4 x 50 back kick on 1:00

50 swim ez

100 breast kick ez

Total meters:3,000/yardage conversion: 3,280

July 2, 2006 Workout.

Kick Workout today

1] 600 kick, every 4th 25 = dolphin kick

2] 5 x 50 dolphin kick

3] 5 x 50 back kick

4] 4 x 50 breast kick

5] 6 x 50 sculling w/fins

Total yardage: 1,600

July 1, 2006 Workout.

My birthday swim!

Warm-Up

3 x 300, middle 100 back, :20 rest

100 back ez

Kick Set

600 kick, every fourth 25 is dolphin kick

50 dolphin kick ez

Fin Swim

3 x 300, middle 100 back, :20 rest

100 back ez

Warm-Down

4 x 50 back kick on 1:00

Total yardage: 2,700