August 25, 2006 Workout.

Made it to Master's today and Jane gave the workout.

Warm-Up

3 x 100 on 1:40
1 x 200 on 3:20
repeat

2 x 50 non-free on 1:00
1 x 100 I.M. on 2:00
repeat

100 kick

Main Set

4 x 1 x 150 on 2:40
1 x 100 on 1:30

Non-Free or Kick Set

2 x 4 x 25 on :40
1 x 25 on :30
50 free on 1:00

Warm-Down

150 ez free/back

Total yardage: 3,000

August 22, 2006 Workout.

Went to GCCC with Bob today.

Warm-Up

200 on 3:20
2 x 100 on 2:00
100 on 2:00
2 x 50 on 1:00

4 x 50 back on 1:00

4 x 50 dolphin on 1:00

Main Set

4 x 100 free on 2:00
50 ez

4 x 75 free on 1:20
50 ez

4 x 50 fly-down/free back on 1:00

50 ez

4 x 25 fly on :40
50 ez

Warm-Down

100 ez back

100 ez breast kick

Total yardage: 2,400

August 18, 2006 Workout.

Made it to Master's today and Jane gave the workout. It was challenging.

Warm-Up

200 on 3:20
2 x 100 on 1:40
2 x 50 on 1:00

8 x 75 on 1:20

50 ez

Main Set

50 fly kick on 1:10
50 fly swim on 1:10

100 I.M. on 1:50

repeat

50 choice kick on 1:10
50 choice swim on 1:10

100 I.M.

50 ez

Fin Set

Continuous Swim:

7 lengths fast
1 length ez
5 lengths fast
1 length ez
3 lengths fast
1 length ez

50 ez

Warm-Down

200 ez alt. free/back by 25s

August 16, 2006 Workout.

Bob had his water therapy again. In the meantime, I swam this:

Kick Set

200 breast kick

200 dolphin kick

200 flutter

200 back kick w/fins

Fin Swim Set

6 x 150 free on 2:30

50 ez

Backstroke Set

8 x 50 back on 1:00

50 ez

Sprint Set

4 x25 fly on :40

4 x 25 breast on 1:00

Warm-Down

200 ez free

Total yardage: 2,300

August 12, 2006 Workout.

Bob had his first water therapy -- for 1/2 hour -- today. In the meantime, I swam this:

Swam at GCCC again today

Kick Set

200 breast kick

200 dolphin kick

200 back kick w/fins

Fin Swim Set

6 x 100 free on 1:45

50 ez

Backstroke Set

4 x 100 back 2:00

50 ez

Warm-Down

200 ez flutter kick

Total yardage: 1,900

August 10, 2006 Workout.

Swam at GCCC again today

Warm-Up

200 breast kick

200 dolphin kick

Fin Kick Set

200 back kick w/fins

4 x 50 back kick w/fins

50 ez

Swim Set

4 x 150 free w/fins on 2:30

50 ez

4 x 100 back 2:00

50 ez

Warm-Down

200 ez flutter kick

50 ez

Total yardage: 2,200

August 8, 2006 Workout.

Mostly kicking today at GCCC.

Warm-Up

300 breast kick

300 dolphin kick

400 back kick w/fins

200 flutter kick

200 alternate 25 kick no board, 25 kick & scull

100 back kick w/noodle

150 ez freestyle swim

Total yardage: 1,650

August 4, 2006 Workout.

Back with Master's again. But Jane wasn't there. It was Roger.

Warm-Up

300 swim/100 kick/300 pull

3d person rest period

Main Set

6 x 125 I.M. on 2:30

50 fly/25 back/25 breast/25 free
25 fly/50 back/25 breast/25 free
25 fly/50 back/50 breast/25 free

repeat

4 x 200 free pull on 3:15

4 x 50 w/fins on 1:10

Warm-Down

200 ez free

200 back kick

Total yardage: 2,850

August 1, 2006 Workout.

On my own at GCCC this afternoon instead of Masters.

Warm-Up

4 x 200 free, 3d 50 backstroke, rest :20

200 dolphin kick

Main Set

2 x 200 on back drill rest :20
down right arm swim/back left arm swim

2 x 200 backstroke, rest :20

2 x 200 back kick w/fins, rest :20

Warm-Down

25 ez flutter kick
get out of pool, jump off diving board
25 ez flutter kick

Total yardage: 2,250