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