September 26, 2008 Workout.

Been out of town, back in the water again.

Warm-Up

200 free e.z. on 3:15
2 x 100 free e.z. on 1:45
4 x 50 free e.z. on 1:00
4 x 50 back on 1:00

Kick Set

4 x 50 dolphin kick on 1:00
4 x 50 flutter kick on 1:00

50s Set

8 x 50 free w/fins on 1:00, hold under :40s

50 e.z.

8 x 50 back on 1:00

50 e.z.

Fin Set

8 x 25 fly on :40

50 e.z.

4 x 50 back kick on 1:00, hold at least :45s

Sprint Set

4 x 25 back, rest :10, hold :20s

Warm-Down

10 x 25 back e.z. on :30

Total yardage: 2,900

September 19, 2005

I have been swimming, but not posting. Got to get in the hang of it again. GCCC pool is finally repaired, so back in the water, after a 15 minute wait because of lightning.

Warm-Up

10 x 100 free, last 2 with fins on 1:45

Backstroke Set

4 x 50 back on 1:00

swim to other end of pool

4 x 50 back on 1:00

swim to other end of pool

4 x 50 back on 1:00

4 x 50 kick back on 1:00

Kick Set

4 x 50 dolphin on 1:05

4 x 50 flutter on 1:05

Total yards: 2,200

September 5, 2008

Swam in Golden again today, 25m pool.

Warm-Up

400 free e.z.

Freestyle Set

4 x 100 free on 1:50

Kick Set

4 x 50 dolphin on 1:05

4 x 50 flutter on 1:05

Stroke Set

4 x 50 on 1:00

4 x 50 on 1:00 with fins the last set.

8 x25 fly w/fins on :50

Warm-Down

200 easy back kick

Total meters: 1,800

September 1, 2008 Workout.

Swam in Golden again today, 25m pool.

Warm-Up

8 x 100 free, 1-5 on 2:00, swum e.z., 6-10 on 1:50, pick up pace

Kick Set

4 x 50 dolphin on 1:05

4 x 50 flutter on 1:05

Backstroke Set

3 sets of 4 x 50 on 1:10 moderately hard, fins the last set.

8 x25 fly w/fins on :50

Warm-Down

150 easy flutter kick

Total meters: 2,150