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
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
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