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