July 31, 2007 Workout.

On my own again today.

Warm-Up

8 x 100 free e.z. on 1:45

4 x 50 dolphin kick on 1:10

Backstroke Set

8 x 50 back on 1:00

50 e.z.

Fin Set

10 x 50 free, on 1:00

50 e.z.

6 x 50 free fast on 1:00

50 e.z.

2 x 25 fly on :40

Total yardage: 2,600

July 27, 2007 Workout.

On my own today.

Warm-Up

800 free e.z.

4 x 50 back on 1:05

4 x 50 dolphin kick on 1:10

Fin Set

8 x 100 free, 4 on 2:00, 4 on 1:50

50 e.z.

4 x 50 back kick on 1:00

50 e.z.

Kick Set

4 x 50 flutter kick on 1:00

4 x 50 breast kick on 1:00

Total yardage: 2,700

July 20, 2007 Workout.

BAM cancelled Friday Noon workouts. So, now I'm on my own until the Fall schedule starts.

Warm-Up

400-300-200-100 free e.z.

4 x 50 back on 1:05

4 x 40 dolphin kick on 1:10

Fin Set

5 x 100 free on 1:40

50 e.z.

10 x 50 free on :50

50 e.z.

Kick Set

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

no fins:

4 x 50 flutter kick on 1:00

2 x 50 breast kick on 1:00

Total yardage: 3,200

July 10, 2007 Workout.

Back in the pool after a week off:

Warm-up

800 free 1/2 e.z., 1/2 moderate
4 x 50 back on 1:00
4 x 50 dolphin kick on 1:05

Main Set - With Fins

5 x 100 free - on 1:40

50 ez

10 x 50 free alternate breathing, 1-5 on 1:00, 6-10 on :50

50 ez

Backstroke Set

6 x 50 on 1:00

50 ez

Kick Set

Kick
2 x 50 flutter on 1:00
2 x 50 breast on 1:00

Total yardage: 3,000

Been gone all June, but I'm back.

Here's a nice workout:

Warm-up

300 free - alternate breath the last 100
200 with paddles - nice and easy - alternate breath
200 non-free
100 kick - choic

Lung Buster Set

2 x 400s - steady pace - on 7:10
- both alternate breathing

Swim Set

9 x 100's:

1 x 100 on
1:45

1 x 100 on
1:40

1 x 100 on

1:35

Repeat the above 100's 2x's - total of 9 x 100's

Kick/Swim Set

Kick
2 x 50's on 1:10

Swim
200 Non-free - peppy

rest :30

Kick
2 x 50's
same intervals as above

Swim
2 x 100's Non-free - peppy

rest :30 between 100's and after 100

Kick
2 x 50's
same intervals as above

Swim
4 x 50's - peppy
rest :30 between 50's

Pull Set

500 - build-up - each 100 gets faster

Fin Swim

10 x 50's - fast!
rest :10 after each 50

Warm-down

Easy 200 with some backstroke

Have fun!

Total yardage: 4,600