November 30, 2007 Workout.

Warm-Up

5 x 100 free ez on 2:00

kick 200 dolphin

50 x 100 free on 1:45, pick up pace

kick 200 flutter kick

Fin Set

10 x 50 on 1:00 (try to hold :35- :36)

4 x 50 back kick on 1:00

Warm-Down

100 breast kick easy

Total yardage: 2200

November 27, 2007 Workout.

Warm-Up

8 x 100 free, #1-#4 on 2:00/#5-#8 on 1:45

200 dolphin kick

Stroke Set

8 x 75, 50 back/25 breast on 1:30

Kick Set

200 back kick w/fins

200 flutter kick

100 breast stroke kick

Total yardage: 2,300

November 9, 2007 Workout.

A short workout at GCCC again today:

Warm-Up

20 x 50 free (hold 15 strokes per 25)

#1-#10 on 1:00

#11-#20 on :50

Stroke Set

11 x 50 back on 1:00

Kick Set

200 breast kick

200 dolphin kick

1 x 100 flutter kick

Total yardage: 2,000

November 6, 2007 Workout.

A short workout at GCCC today:

Warm-Up

10 x 50 free e.z. on 1:00 (hold 15 strokes per 25)

Stroke Set

10 x 50 back on 1:00
50 e.z.

Pull Set

3 x 200 free on 3:40
50 e.z.

Kick Set

200 dolphin kick
2 x 100 75 flutter/25 breast kick

Total yardage: 2,000