December 27, 2006 Workout.

On my own at GCCC

Warm-Up

2x 150 free on 2:00/50 back on 1:00/50 flutter kick

2x 150 free on 2:00/50 reast on 1:30/50 flutter kick

4 x50 dolphin kick on 1:10

Main Set

With Fins:

200 free on 3:20/2 x 50 free pull on 1:00/2 x 50 kick on 1:10

200 back on 3:30/2 x 50 back pull on 1:10/2 x 50 back kick on 1:10

No fins:

200 breaststroke on 4:00
With fins: 8 x 25 breaststroke with dolphin kick on :40

With Fins:

8 x 25 fly on :40

Warm-Down

2 x 50 back kick w/fins on 1:00

2 x 50 breast kick ez

Total yardage: 2,800

Multi-Stroke Workout.

Found this workout in USMS Swimming Magazine

:15 intervals, :30 between sets

Warm-Up

200 ez free
100 flutter kick
100 pull
100 swim
100 free catch-up drill
100 free zipper drill
100 free stretch
8 x 25 counting strokes

Main Set

Freestyle pyramid swim:
50/100/200/100/50

100 backstroke
2 x 50 backstroke kick
2 x 50 backstroke pull
200 backstroke
100 breaststroke
2 x 50 breastroke kick
2 x 50 breastroke pull
200 breaststroke
100 I.M.

Warm-Down

100 ez swim
100 choice

Total yardage: 2,500

December 26, 2006 Workout.

Swam alone at the GCCC and had pool to myself, just like I like it.

Warm-Up

2 x 250 free on 4:00

4 x 50 back on 1:00

4 x 50 dolphin kick on 1:00

1 x 100 flutter kick

Main Set

10 x 100 free w/fins
on 2:00/1:50/1:40/1:30/1:30/1:30/1:40/1:30/1:50/2:00

50 ez

4 x 100 back w/fins on 2:00

50 ez

Warm-Down

8 x 25 breaststroke w/dolphin kick w/ fins

4 x 50 back kick on 1:00

Total yardage: 2,900

December 19, 2006 Workout.

Swam alone at the GCCC and had pool to myself, just like I like it.

Warm-Up

2 x 250 free on 4:00

4 x 50 back on 1:00

4 x 50 dolphin kick on 1:00

1 x 100 flutter kick

Main Set

10 x 100 free w/fins
on 2:00/1:50/1:40/1:30/1:30/1:50/1:40/1:30/1:40/1:50

50 ez

10 x 50 bacl w/fins on 1:00

50 ez

Warm-Down

4 x 50 back kick on 1:00

Total yardage: 2,800

Interesting I.M. workout.

Amy gave this workout one Tuesday:

Warm-Up

300 e.z.
2 x 50 kick/1 x 100 swim
4 x 40 kick/1 x 100 swim
6 x 50 kick/1 x 100 swim

Freestyle Fin Set

4 x 3 x 25 on :25
1 x 50 on :55

I.M. Set

50s on 1:10 as follow:

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

50 ez

Warm-Down

4 x 25 alternate free/back fast on :30

Total yardage: 2,450

December 3, 2006 Workout.

Swam alone at the GCCC:

Warm-Up

2 x 250 free on 4:00

1 x 100 free ez

4 x 50 back on 1:00

4 x 50 dolphin kick on 1:00

Main Set

5 x 100 free w/fins on 1:40
50 ez

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

50 ez

4 x 50 back on 1:00

4 x 24 back fast on :40

Warm-Down

50 e.z.

50 breast kick e.z.

Total yardage: 2,500

December 1, 2006 Workout.

I swam with BAM today, but I can't remember Jane's workout!