January 30, 2009 Workout.

Warm-Up

600 free

8 x 50 back on 1:00

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Free Set - fins

12 x 50 free, on 1:45

Warm-Down

200 e.z. breast kick

Total yardage: 2,200

january 20, 2009 Workout.

Warm-Up

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

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Free Set - fins

5 x 100 free, streamlined turns on 1:45

50 e.z.

Back Set

12 x 50 back hard on 1:00, rest :30 every four 50s

50 e.z.

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

Warm-Down

100 e.z. breast kick

Total yardage: 2,600

January 16, 2009 Workout.

Warm-Up

600 free e.z.

Kick Set

200 dolphin kick

4 x 50 flutter kick on 1:00

Free Set

2 x 10 x 50 free w/fins on 1:00 rest 1:00 between sets

Warm-Down

200 e.z. bacstroke

Total yardage: 2,200

January 13, 2009 Workout.

Warm-Up

500 free e.z.

Free Set

5 x 100 free moderate pace on 1:40

10 x 50 free w/fins on 1:00

Back Set

10 x 50 back w/fins, flip turns and dolphin kick on 1:00

4 x 50 back kick with fins

Warm-Down

200 flutter kick

Total yardage: 2,400

January 6, 2009 Workout.

Warm-Up

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

100 back e.z.

Kick Set

4 x 50 flutter kick on 1:00

4 x 50 dolphin kick on 1:00

Back Set

5 x 3 x 50 back on 1:00, rest :30 between sets. fast pace

6 x 50 back kick with fins

Warm-Down

100 breast kick e.z.

Total yardage: 2,150

January 2, 2008 Workout.

Warm-Up

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

Back Set

4 x 3 x 50 back on 1:00, rest :40 between sets. fast pace

50 e..z.

4 x 50 back kick with fins

Pull Set

2 x 400 free moderate pace

50 e.z.

Total yardage: 2,200