January 23, 2007 Workout.

Swam at the 11:00 workout today. Amy gave the workout. I had to leave 10 minutes early.

Warm-Up

3 x 300 (I swam this continuous swim):
#1 free
#2 alternate 50 free/25 back
#3 alternate 50 free/25 brreast

Kick-Swim Set

8 x 50 odds free, evens non-free on 1:05

Main Set

3 x 50 non-free on 1:05
3 x 100 free rest :15
3 x 50 non-free on 1:05
2 x 100 free rest :10
3 x 50 non-free on 1:05

(the rest of this workout, which I didn't do is):

1 x 100 free rest :05
3 x 50 non-free on 1:05

Warm Down

50 ez

Total yardage I swam today: 2,100

January 23, 2007 Workout.

Swam at the 11:00 workout today. Amy gave the workout. I had to leave 10 minutes early.

Warm-Up

3 x 300 (I swam this continuous swim):
#1 free
#2 alternate 50 free/25 back
#3 alternate 50 free/25 brreast

Kick-Swim Set

8 x 50 odds free, evens non-free on 1:05

Main Set

3 x 50 non-free on 1:05
3 x 100 free rest :15
3 x 50 non-free on 1:05
2 x 100 free rest :10
3 x 50 non-free on 1:05

(the rest of this workout, which I didn't do is):

1 x 100 free rest :05
3 x 50 non-free on 1:05

Warm Down

50 ez

Total yardage I swam today: 2,100

January 23, 2007 Workout.

Swam at the 11:00 workout today. Amy gave the workout. I had to leave 10 minutes early.

Warm-Up

3 x 300 (I swam this continuous swim):
#1 free
#2 alternate 50 free/25 back
#3 alternate 50 free/25 brreast

Kick-Swim Set

8 x 50 odds free, evens non-free on 1:05

Main Set

3 x 50 non-free on 1:05
3 x 100 free rest :15
3 x 50 non-free on 1:05
2 x 100 free rest :10
3 x 50 non-free on 1:05

(the rest of this workout, which I didn't do is):

1 x 100 free rest :05
3 x 50 non-free on 1:05

Warm Down

50 ez

Total yardage I swam today: 2,100

January 19, 2007 Workout

Made it to Master's, only swam 1x this week:

Warm-Up

1 x 150 on 2:20/1 x 25 free on :30
1 x 150 on 2:20/2 x 25 free/breast on :30
1 x 150 on 2:20/3 x 25 free/breast/back on :30
1 x 150 on 2:20/4 x 25 reverse I.M. order on :30

Kick-Swim Set

8 x 50 non-free, kick down, swim back on 1:00

Main Set (Sprinting)

2 x 25 on :20
2 x 25 on :25
2 x 25 on :30
2 x 25 on :20
50 ez on 1:20

2 x

1 x 25 on :20
1 x 25 on :25
1 x 25 on :30
1 x 25 on :35
50 ez on 1:20

8 x 25 alternate on :20 and :40

50 ez on 1:20

8 x 25 on 1:00/:45

100 ez

Warm Down

200 ez

Total yardage: 2,500

January 12, 2007 Workout.

Made it back to Master's today:

Warm-Up

3 x 100 on 2:20/2:10/2:20

3 x 50

25 fly/25back on 1:00
25 back/25 breast on 1:00
25 breast/25 free on 1:00

6 x 25 kick on :40

Main Set

4 x

1 x 25 on :25
1 x 75 on 1:05
2 x 25 on :25
1 x 50 on 1:00

Total yardage: 2,750

January 2, 2007 Workout.

My last day of vacation slopping over from 2006!

Warm-Up

3 x 200 free/50 back/50 dolphin kick

100 back ez

100 dolphin kick

Main Set

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

Warm-Down

200 back kick ez

100 breast kick

Total yardage: 2,600