June 20, 2008 Workout.

Had a lane -- and the pool -- to myself today. Glorious!

Warm-Up

600 e.z., 1-2 freestyle, #3 backstroke

Repeat

4 x 50 back on 1:00

4 x 50 dolphin kick on 1:00

4 x 50 flutter kick on 1:00

Fin Set

4 x 100 free on 1:45, try to hold 1:20 or under

4 x 50 back on 1:00, try to hold :45 or under

4 x 50 free on 1:00, try to hold :40 or under

Warm-Down

100 flutter kick, e.z.

Total yardage: 2,100

June 17, 2008 Workout.

Warm-Up

600 free e.z.

Back Set

8 x 50 back on 1:00

8 x 50 back w/fins on 1:00

4 x 50 back kick w/fins

Freestyle Set

with fins:

4 x 100 free on 1:45, hold 1:20 or under

rest 1:00

2 x 100 free on 1:45, hold under 1:20

4 x 50 free on 1:00, hold under :40

Warm-Down

No Fins:

6 x 50, alternate 25 flutter kick/25 dolphin kick on 1:00

Total yardage: 2,700

June 13, 2008 Workout.

Warm-Up

6 x 100 free ez on 1:50

Stroke Set

8 x 50 back on 1:00

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Fin Set

6 x 100 free on 1:45

Warm-Down

100 flutter kick ez

Total yardage: 2,100

June 6, 2008 Workout.

Lifeguards set up a lane when I asked them to!

Warm-Up

10 minute ez free swim

(600 yards)

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Main Set

With Fins:

4 x 100 free on 1:45 hold under 1:20

2 x 50 back on 1:00

rest 1:00

4 x 100 free on 1:40 hold under 1:20

hold under 1:20

2 x 50 back on 1:00

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

Warm-Down

100 flutter kick ez

Total yardage: 2,300

June 3, 2008 Workout.

Nice swim at GCCC today:

Warm-Up

600 free ez
200 back ez

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Main Set

8 x 100 free w/fins on 1:45

hold under 1:20

Warm-Down

200 back kick w/fins

Total yardage: 2,200

Sunday Workout.

Warm-up

500 free e.z.
500 kick w/fins

Main Set

5 x 100 free on 1:50
5 x 100 pull on 2:00

kick 500 choice w/fins

pull 5 x 100 free on 2:00
swim 5 x 100 free on 1:50

kick too choice w/fins

swim 5 x 100 free w/fin on 1:45

Warm-Down

200 choice ez

Total yardage: 4,200