July 24, 2009 Workout.

Warm-Up

500 easy swim

8 x 50 back on 1:00

Kick Set

200 flutter kick
200 dolphin kick

Fin Set

16 x 50 free fast on 1:00

4 x 50 back kick on 1:00

Paddle Set

500 free

Warm Down

100 breast kick

Total yardage: 2,900