Road to Omaha: December 4, 2009..925 days until Olympic Trials

After getting approval from Steve to continue to write up my blog, here is the workout from yesterday afternoon.

SCM (Short Course Meters)

4x following for warm up

50 free, 25 dolphin kick on my back, 50 free, 25 breaststroke kick (900)

3x the following

2x25 with an inner tube around ankles freestyle

4x25 build

2x25 breaststroke with excellent breakouts. (600)

Main Set

4x (4x100s on 1:45)

#1 – All Free

#2 – 50 Free 50 Breaststroke

#3 – All Free

#4 – 75 Free 25 Breaststroke (1600)

200 nice and easy

4x150s with fins and paddles

50 freestyle breathing every 5 strokes, 50 backstroke, 50 freestyle breathing every 5 strokes.

200 easy for warm down

Total – 4100 meters.

Today, Friday December 4, 2009, is a dry-land day again, same abdominal workout as Wednesday.

Saturday, I will be swimming in the morning before NAU practice. Should be exciting!

See you at the pool!

Dave