November 13, 2009 Workout.

Warm-Up

4 x 200 free, #3-#4 with paddles

Kick Set

200 dolphin kick

200 flutter kick

Fin Set

4 x 100 free on 1:40

4 x 100 back on 2:00

Fly Set

4 x 25 fly on :40

Warm-Down

200 breast kick e.z.

Total yardage: 2,300

November 10, 2009 Workout.

I swam last Friday, but didn't post.

Warm-Up

3 x 200 free

4 x 50 back

200 dolphin kick

200 flutter kick

Fin Set

8 x 100 free on 1:40

200 back kick

Fly Set

4 x 25 fly on :40

Warm-Down

100 breast kick e.z.

Total yardage: 2,400