1/14/10 Workout LRCC Thursday

7 min WU
14 x 50 rooster tail swim kick @1:00.  Was doing 41. Remember exaggerated kick throughout the 50 with very little effort from arms.
1 minute rest
1 x50 rooster tail sprint. Again very strong kick but using arms too.  Time: 30
50 EZ
8x25 lung busters @ 30. Did them with one breath but you can do 2 breaths. Count strokes and streamline off walls
10 x 50 stroke @1:00. Goal Time 0 Set.  My goal time was 33. The objective is to the do entire set counting every second above or below as plus or minus respectively.  I did 33, 32, 32, 33, 33, 33, 34, 33 32, 32 so my total number was -2. You want to do the set so you end up with 0 or a minus number.
50 ez
6 x 25 lung busters @30 same as above
10 x 50 progressive fly swim @ 1:00 
First 50: 4 no breath fly strokes rest free ez
2nd 50: 4 no breath fly strokes + 3 strokes no breath
3rd 50: same as above but add two strokes no breath
4th 50: same as above but add two more.........etc etc
By number 9 you should be close to swimming the entire 50 fly, After this one stop and take 1 min rest and go a 50 fly all out.  My time was 34
50 EZ
4 x 25 no breath and no interval. 25 under H20 and 25 swim. Repeat.
Total time 64 minutes. The total times is from the time I jump in the pool to the time I get out.

Fly set very tough. You can bump it up to 1:20 for interval. Still no swimming equipment so you can use anything you'd like. On Monday I'll have everything.
Plan to swim 4 more workouts and then take a day off.
Happy swimming!