November 26, 2006 Workout.

Swam alone at the GCCC again:

Warm-Up

2 x 250 free on 4:00

200 back ez

200 dolphin kick

Main Set

5 x 100 free on 1:40
50 ez

10 x 50 free w/fins #1-#5 on 1:00, #6-#10 on :50

50 ez

8 x 50 back on 1:00

100 ez

Fly Set

8 x 25, #1-#4, 4 fly strokes, remainder free no breathing on :40
#6-#10, 4 fly strokes, remainder free no breathing on :40

Warm-Down

200 e.z.

Total yardage: 2,850

November 24, 2006 Workout.

Swam by myself at the GCCC:

Warm-Up

4 x 1 x 100 choice on 1:40/4 x 25 on :35 kick alt. dolphin/back/breast/flutter on kick sets

Main Set

8 x 25 free on :30
100 flutter kick

8 x 25 breast on :40
100 breast kick

8 x 25 back on :40
100 back kick

8 x 25, 4 fly strokes, remainder free no breathing on :40

Warm-Down

200 e.z.

Total yardage: 2,200

November 21, 2006 Workout.

Swam alone at the Rec Center:

Warm-Up

4 x 1 x 100 choice on 1:40/4 x 25 on :35 kick

Main Set

8 x 25 free on :30
100 flutter kick

8 x 25 breast on :40
100 breast kick

8 x 25 back on :40
100 back kick

8 x 25, 4 fly strokes, remainder free no breathing on :40

Warm-Down

200 e.z.

Total yardage: 2,200

November 19, 2005 Workout.

Swam alone at the Rec Center:

Warm-Up

2 x 1 x 200 choice on 3:20
4 x 25 on :35 kick

3 x 150

1st 50 - 25 breast w/flutter kick, 25 free
2nd 50 - 25 breast w/2 kicks, 25 free
3rd 50 - 25 breast, 25 free

200 dolphin kick

Main Set

8 x 25 breast on :40

8 x 25 back on :30

8 x 25s, 4 fly strokes, remainder free no breathing on :40

Total yardage: 1,850

November 17, 2006 Workout.

Swam with Master's today. Tiffany, not Jane, gave this workout:

Warm-Up

2 x 1 x 200 choice on 3:20
4 x 25 on :35 kick

3 x 150

1st 50 - 25 breast w/flutter kick, 25 free
2nd 50 - 25 breast w/2 kicks, 25 free
3rd 50 - 25 breast, 25 free

Main Set

10 x 100 free pyramid

starting at an interval of 2:00, descend by :05 to 1:40, then back up

8 x 75

25 fly/25 back/25 breast
25 slow free/25 fast free/25slow free
25 fast free/25 slow free/25 fast free

Repeat

Warm-Down

200 ez free

Total yardage: 2,900

November 7, 2006 Workout.

Swam by myself at GCCC today:

Warm-Up

2 x 500 e.z. free

Main Set

2 x 250 free, 1st and 2d 100s fast, third 50 ez on 4:00

50 e.z.

5 x 100 free build on 2:00

50 e.z.

6 x 50 back w/fins on 1:00

200 back kick

Butterfly Set

8 x 25 4 fly stroke, then rest of length free, no breathing on :40

Warm-Down

200 ez kick

Total yardage: 2,500