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