March 31, 2009 Workout.

Warm-Up

500 free e.z.

Kick Set

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

Fin Set

3 x 100 free on 1:40 hold 1:20s

10 x 50 free, hold under :35 on 1:00

4 x 40 back e.z. on 1:00

Warm-Down

100 e.z. breatstroke kick

Total yardage: 2,300

March 20, 2009 Workout.

Warm-Up

500 free e.z.

Kick Set

200 dolphin
4 x 50 flutter kick on 1:00
100 breaststroke kick

Fin Set

500 free
50 e.z.
5 x 100 free on 1:40, hold 1:20s

Warm-Down

200 e.z. swim

Total yardage: 2,250

March 13, 2009 Workout.

This was a BAM/Jane Workout:

Warm-Up

100 free e.z.

Fin Set

12 x 50 fly-back on 1:10
12 x 25 fly back on :40

Kick Set

200 dolphin

Main Set

6 x 150 free on 2:50

Warm-Down

6 x 25 back-free on :30

Total yardage: 2,150

March 10, 2009 Workout

Warm-Up

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

Back Set

8 x 50 back on 1:00, 1-4 mod. pace, 5-8 fast pace

Kick Set

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

Fin Set

8 x 100 free on 1:45

50 free e.z.

Warm-Down

4 x 25 fly, stretch on :40

100 back e.z.

Total yardage: 2,450

March 6, 2009 Workout.

Warm-Up

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

Kick Set

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

Fin Set

3 x 400 free, 50 free e.z. between 400s

Warm-Down

200 breast back kick e.z.

Total yardage: 2,650

March 3, 2009 Workout.

Warm-Up

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

Back Set

8 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

2 x 400 free, 50 free e.z. between 400s

Warm-Down

100 breast kick e.z.

Total yardage: 2,400