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