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