April 21, 2009 Workout.

Warm-Up

5 x 200 free e.z.

4 x 50 back on 1:00

50 e.z.

Fast Set

Kick Set

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

Warm Down

4 x 50 kick e.z. alt. breast/deep flutter

Total yardage: 2,200

April 20, 2009 Workout.

Warm-Up

500 free e.z.
100 breast e.z.

50 e.z.

Fast Set

5 x 200 back on 4:00

200 breast e.z.

Kick Set

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

Warm Down

4 x 50 kick e.z. alt. breast/deep flutter

Total yardage: 2,400

April 14, 2009 Workout.

Warm-Up

5 x 100 free e.z. on 2:00
3 x 100 free moderate pace on 1:45 hold 1:30s or under

50 e.z.

4 x 50 dolphin kick on 1:00

Fast Set

8 x 100 fee on 1:45 hold 1:25 or under

50 e.z.

Kick Set

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

Warm Down

100 breast kick e.z.

Total yardage: 2,400

April 7, 2009 Workout.

Warm-Up

5 x 100 free e.z.

Fast Set

3 x 100 fee on 1:45 hold 1:25 or under

50 e.z.

Kick Set

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

Backstroke Set

8 x 50 back on 1:00

Total yardage: 2,050

April 3, 2009 Workout.

Warm-Up

5 x 100 free e.z.

Fast Set

5 x 100 fee on 1:45 hold 1:25 or under

4 x 50 back on 1:00

Kick Set

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

Total yardage: 2,000