March 28, 2007 Workout.

Swam at GCCC today. I finally felt like swimming on my own.

Warm-Up

Rest :10 between each

200 free
100 back
200 free
100 back
200 free
100 back
100 back

Kick Set

400 I.M. kick

Swimming Hard Set

With Fins:

5 x 100 free, 1st 50 moderate/2d 50 fast on 1:45
50 e.z.
10 x 50 free fast on 1:00

Warm-Down

100 ez back

Total yardage: 2,500

March 23, 2007 Workout.

Made it to Master's today.

Warm-Up

Rest :10 between each

200 free
100 back
150 free
75 back/25 breast
100 free
50 back/50 breast
50 free
100 I.M.

Kick/Swim Set

With Fins:

25 kick on :30
50 kick/swim on :45
75 kick/swim/kick on 1:15
100 kick/swim/kick/swim on 1:45
125 kick/swim/kick/swim/kick on 2:00
125 kick/swim/kick/swim/kick on 2:00
100 kick/swim/kick/swim on 1:45
75 kick/swim/kick on 1:15
50 kick/swim on :45
25 kick on :30

50 e.z.

Pull Set

With Band:

4 x 125 on 2:10

Sprint Set

With Fins:

25 fly on :30
25 free on :35
25 fly on :40
50 fly/free on 1:00

25 fly on :35
25 fly on :40
50 fly/free on 1:00

25 fly on :40
50 fly/free on 1:00

4 x 50 back on 1:00

Warm-Down

100 ez back

Total yardage: 2,600

March 17, 2007 Workout.

Finally made it back swimming today, alone at GCCC.

Warm-Up

600 e.z. swim

4 x 50 back

4 x 50 dolpin kick

Main Set

With Fins:

16 x 75

#1-#4 alt. on 1:10/1:20
#5-#8 on 1:10/1:25/1;10/1:25
#9-#12 on 1:10/1:30/1:10/1:30
#13-#16 on 1:10/1:35/1:10/1:35

Non-Free Set

With Fins

4 x 50 back on 1:00

No Fins:

4 x 50 back on 1:00

Warm-Down

100 ez flutter kick

Total yardage: 2,700

March 6, 2007 Workout

Worked out at GCCC alone.

Warm-Up

1 x 600

#1 150 free/50 non-free

4 x 50 back ez on 1:00

4 x50 dolphin kick on 1:00

Main Set

With Fins:

15 x 25

on 1:00/:59/:58/:57/ etc. to :45

Choice Set

8 x 50 back on 1:00

Warm-Down

100 ez swim

Total yardage: 2,250

March 2, 2007 Workout.

Finally made it back to Master's today. The roads weren't closed because of the weather, no crises at work and didn't have to appear in court.

Warm-Up

2 x 600

#1 150 free/50 non-free
#2 w/fins: 150 free/50 kick

4 x 25 free ez

Main Set

With Fins:

16 x 75

#1-#4 alt. on 1:10/1:20
#5-#8 on 1:10/1:20/1;10/1:30
#9-#12 on 1:10/1:20/1:10/1:35
#13-#16 on 1:30/1:30/1:30/1:00
50 ez

25s Set

With Fins

25 kick on :40
25 fly on :30
25 fly on :30
25 free alt. breathing on :40

repeat once

Warm-Down

100 ez swim

Total yardage: 2,850