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