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