December 30, 2008 Workout.

Warm-Up

5 x 100 free e.z. on 1:45

Pull Set

500 Free moderate pace

50 e.z.

Back Set

200 back kick with fins

12 x 50 back on 1:00 moderate fast pace

50 e..z.

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

4 x 50 breast kick on 1:00 e.z.

Total yardage: 2,500

December 23, 2008

Warm-Up

4 x 200 free

Kick Set

4 x 50 dolphin kick on 1:00

4 x 50 flutter kick on 1:00

Fin Swim

800 free

Warm Down

150 breast kick e.z.

Total yardage: 2,150

December 16, 2008 Workout.

Warm-Up

6 x 100 free, 2 beat kick

4 x 50 back on 1:00

4 x 50 dolphin kick on 1:00

Fin Set

10 x 50 free on 1:00 hold :35s

50 e.z.

Back Set

8 x 50 back on 1:00

50 e.z.

Warm Down

100 flutter kick w/fins

4 x 50 flutter kick on 1:00

Total yardage: 2,200

December 12, 2008 Workout.

Warm-Up

600 free e.z.

4 x 50 back on 1:00

200 dolphin kick

Back Set

16 x 50 back on 1:00, #12-#16 w/fins

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

Warm Down

100 flutter kick w/fins

100 e.z. swim

Total yardage: 2,300

December 5, 2008 Workout.

Warm-Up

600 free e.z.

4 x 50 back on 1:00

200 dolphin kick

200 flutter kick

Back Set

16 x 50 back on 1:00, #9-#16 w/fins

Warm Down

100 breast kick e.z.

Total yardage: 2,400

December 2, 2008 Workout.

Warm-Up

600 free e.z.

200 dolphin kick

4 x 50 back on 1:00

Back Set

12 x 50 back on 1:00

100 e.z.

6 x 50 back kick w/fins, flip turn and 3 dolphin kicks underwater on 1:00

50 e.z.

Pull Set

400 pull with band

Warm Down

4 x 50 flutter kick on 1:00

Total yardage: 2,800