May 29, 2007 Workout.

Swam on my own at GCCC.

Warm-Up

2 x 150 free on 2:40
1 x 50 non-free on 1:10
2 x 150 free on 2:30
1 x 50 non-free on 1:10

200 dolphin kick
100 flutter kick

Main Set

With Fins:

6 x 100 on 1:45

50 e.z.

14 x 25

#1-#7 back kick on 1:35
#8-#14 free swim on :30

Kick Set

4 x 50 back w/fins on 1:00

100 flutter kick

50 breaststroke kick

Total yardage: 2,350

May 22, 2007 Workout.

Swam on my own at GCCC.

Warm-Up

1 x 300 on 4:45
2 x 150, on 2:20, middle 50 backstroke
4 x75 alt. breathing every 3 on 1:20
100 free breathe every 4 strokes

Main Set

With Fins:

5 x 100 on 1:45
3 x 100 on 2:00

50 e.z.

4 x 50 back on 1:00

50 e.z.

Kick Set

4 x 50 back w/fins on 1:00

100 x dolphin kick

100 breaststroke kick

100 flutter kick

Total yardage: 2,600

May 18, 2007 Workout.

Swam with Master's today. Jane gave the workout.

Warm-Up

4 x 100 on 1:45
1 x 400, 2d person rest

2 x 200 on 1:35
200 free, 2d person rest

4 x 50 kick on 1:10

Main Set

25 fly, rest :20

25 fly/50 back, rest :10

15 fly, rest :20

25 fly/25 back/25 free, rest :10

100 I.M., rest :10

With Fins:

100 I.M., rest :10

25 fly, rest :20

25 fly/25 back/25 free, rest :10

25 fly, rest :20

25 fly/50 back, rest :10

25 fly

Pull Set

4 x 50 pull, alt. breathing on :55

6 x 50 free on :55

Pull Set

8 x 25, odds non-free on :25, evens choice on :40

Warm-Down

200 flutter kick e.z.

Total yardage: 2,750

May 15, 2007 Workout.

Swam by myself at GCCC.

Warm-Up

300 e.z./2 x 150 e.z. on 2:30/4 x 75 on 1:30, breathing every 4 strokes.

100 back

200 dolphin kick

Main Set

With Fins:

4 x 75 on 1:20

50 e.z.

2 x 150 on 2:20

50 e.z.

4 x 75 on 1:10

50 e.z.

2 x 150 on 2:10

50 e..z.

Warm-Down

100 back e.z.

Total yardage: 2,700

5,500 yarder

I got this workout from Swimmer Magazine:

Warm-Up

a) 800 SKIPS, modified as follows:

100 swim
100 kick
100 pull
100 kick
100 pull
100 kick
100 pull
100 swim

b) 8 x 50 on :50, descend #1-#4 & #5-#8

Kick Set

700 kick, choice

Pull Set

10 x 100 free on 1:30

100 e.z.

Main Set

a) 4 x 75 on 1:10
2 x 150 on 2:20
1 x 300 on 4:30
2 x 150 on 2:15
4 x 75 on 1:05

b) 100 e.z.

c) 8 x 50 fly/free descend #1-#4 & #5-#8

Warm-Down

400 e.z.

Total yardage: 5,500

May 1, 2007 Workout.

All alone at GCCC today:

Warm-Up

400 free e.z.

300 free e.z.

200 free breath every 4 strokes

100 free breath every 3 strokes

50 e.z.

Main Set

With Fins:

6 x 100 fast on 2:00

50 e.z.

6 x 25 fly on :40

50 e.z.

No Fins:

6 x 50 back on 1:00

50 e..z.

Kick Set

200 dolphin kick

200 reverse I.M. kick

Warm-Down

50 e.z.
Total yardage: 2,450