August 21, 2009 Workout.

Warm-Up

600 free

Back Set

12 x 50 back on 1:00
last 8 w/paddles
200 back kick w/fins

Fin Set

6 x 100 free on 1:40
hold 1:20s
50 e.z.

Pull Set

500 free

Total yardage: 2,550

August 18, 2009 Workout.

Warm-Up

500 free

Fin Set

10 x 100 free on 1:40

Kick Set

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

Total yardage: 2,000

August 14, 2009 Workout.

Warm-Up

6 x 100 free on 1:40

Back Set

12 x 50 back on 1:00

Fin Set

8 x 100 on 1:40
hold 1:20s

200 back kick e.z.

Kick Set

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

Total yardage: 2,600

August 11, 2009 Workout.

Warm-Up

6 x 100 free on 1:00

Back Set

8 x 50 back on 1:00

Kick Set

10 x 50 kick on 1:00
alternate 50 flutter kick/50 dolphin kick

Fin Set

5 x 100 on 1:40
hold 1:15s

100 e.z.

Paddle Set

500 free

Total yardage: 2,600

August 7, 2009 Workout.

Warm-Up

6 x 150 free on 2:30

4 x 50 back on 1:00

Kick Set

100 flutter kick
200 dolphin kick

Fin Set

10 x 100 on 1:40
hold 1:20s

Warm-Down

4 x 50 back kick on 1:00

Total yardage: 2,300

August 4, 2009 Workout.

Warm-Up

6 x 100 free on 1:45

Back Set

8 x 50 back on 1:00

Kick Set

200 dolphin kick

Fin Set

10 x 100 free on 1:40

100 back e.z.

Paddle Set

500 free

Warm Down

100 breast kick

Total yardage: 2,900