November 28, 2008 Workout.

Warm-Up

500 free e.z.

200 back e.z.

200 dolphin kick

100 free kick

Pull Set

5 x 100 pull with band on 1:50, moderate pace

Fin Set

10 x 50 free on :50

50 e.z.

Back Set

8 x 50 back on 1:00

50 e.z.

Kick Set

4 x 50 back with fins, flip turn and dolphin kick underwater on 1:00

Total yardage: 2,700

November 18, 2008 Workout.

Warm-Up
10 x 100, 1-5 on 2:00 e.z., 5-10 on 1:50 moderate

Pull Set

400 pull with band, moderate pace

Back Set

8 x 50 back on 1:00

Fin Set

6 x 50 back kick on 1:00
8 x 50 fly on :40

Kick Set

4 x 50 dolphin on 1:00

Total yardage: 2,500

November 14, 2008 Workout.

Swam with Master's today:

Warm-Up

4 x 200 free e.z. on 3:15
4 x 50 back on 1:00
200 dolphin kick

Main Set

3 x 100 free on 1:40
3 x 1 x 50 back, 25 free on 1:20
3 x 25 fly on :40

2 x 100 free on 1:40
2 x 1 x 50 back, 25 free on 1:20
2 x 25 fly on :40

1 x 100 free on 1:40
1 x 1 x 50 back, 25 free on 1:20
1 x 25 fly on :40

Speed Set

4 x 125 moderate on 2:00
4 x 50 choice fast, 25 e.z. on1:20
3 x 100 choice (back) on 2:00

Warm-Down

6 x 25 e.z.

Total yardage: 3,500

November 7, 2008 Workout.

Warm-Up

4 x 200 free e.z. on 3:15

Back Set

4 x 50 Back on 1:00

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

Fly Set

8 x 25 fly on :40

Kick Set

4 x 50 dolphin kick on 1:00

4 x 50 flutter kick on 1:00

Total yardage: 1,800

November 4, 2008 Workout.

Warm-Up

2 x 400 free e.z. on 6:30

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

Fin Set

8 x 25 fly on :40

Pull Set

3 x 200 free on 3:00

Total yardage: 2,200