September 12, 2006 Workout.

Finally made it to Master's today, Tiffany gave the workout.

Warm-Up

3 x

1 x25 on :30
2 x50 on :55, 25 free drill/25 free swim
1 x 75 on 1:20, 25 free/25 non-free/25 free

2 x

4 x 50 on :55

#1 25 ez/25 hard
#2 25 hard/25 ez
#3 50 fast
#4 50 non-free

Main Set

1 x 500 negative split
4 x 100 pace on 1:40
300 moderate pace

100 ez non-free

With Fins:

200 back kick

8 x 25 on :30, 25 fly/25 free

Warm-Down

200 back ez

Total yardage: 2,900