February 24, 2009 Workout.

Warm-Up

200 free e.z.

4 x 100 free on 1:45

4 x 50 back on 1:00

Kick Set

4 x 50 dolphin kick on 1:00
4 x 50 flutter kick on 1:00

Back Set

9 x 50 back, moderate-fast on 1:00

50 e.z.

8 x 50 back pull on 1:00

50 e.z.

Fin Set

6 x 100 free, 50 swim/50 pull, on 1:40

50 free e.z.

Fly Set

4 x 25 fly on :40

Warm-Down

200 breast kick e.z.

Total yardage: 2,350

February 20, 2009 Workout.

Warm-Up

6 x 150 free, 100 free, 50 back on 2:30

100 choice

Back Set

8 x 50 back, moderate down, fast back on 1:00

50 e.z.

Fin Set

6 x 100 free, 50 swim/50 pull, on 1:40

50 free e.z.

Warm-Down

200 back pull e.z.

Total yardage: 2,300

February 17, 2009 Workout.

Warm-Up

8 x 100 free, 1-5 on 1:45, 6-8 on 1:40

4 x 50 back on 1:00

Kick Set

4 x 50 dolphin kick on 1:00

4 x 50 flutter kick on 1:00

Fin Set

6 x 100 free on 1:45

4 x 50 free fast on 1:00

Warm-Down

200 e.z. free cool-down

Total yardage: 2,600

February 13, 2009 Workout.

A little mix-it-up workout.

Warm-Up

10 x 100 free, 1-5 on 1:45, 6-10 on 1:40

Kick Set

4 x 50 dolphin kick on 1:00

4 x 50 flutter kick on 1:00

Fly Set

8 x 25 fly w/fins on :40

200 e.z. free cool-down

Backstroke Set

8 x 50 back on 1:00

100 back e.z.

Warm-Down

100 e.z. swim

Total yardage: 2,400

February 3, 2009 Workout.

Warm-Up

4 x 200 free on 3:15

200 dolphin kick

4 x 50 flutter kick on 1:00

Back Set

8 x 50 back on 1:00

8 x 50 back pull on 1:00

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

Warm-Down

100 free

Total yardage: 2,400