1/16/10 Workout Naco Saturday

7 min UW
10 x 50 fly kick @ 1:00 no fins. Ended up spliting in half set. Avg 58 on each
25 EZ
10 x 25 fly sprint @ 45 working the kick hard. Avg of 16
50 ez
10 x 50 back kick@ 1:00. Avg 56. This set was able to make it becuase I was doing 2 strokes from the pull out; two on the pull out from the turn and two more to the wall.
25 EZ
10 x 25 back sprint @ 45. Avg. 17. Work hard the kick.
50 EZ
10 x 75 back  set the following way:
4 x 75 pull cross your legs!  @ 1:10
3 x 75 swim even pace @1:20. 1:05, 1:03 & 1:04
3 x 75 swim desc @ 1:30. 1:03, 59 & 55
50 ez
12 x 50 IM by 25s
25 fly.25 back
25 back/25 breast
25 breast/ 25 free
25 free/25 fly
Repeat 3 times.  The non breast @ 50. The breat @ 1:00
4 x 25 no breath no interval. 25 swim/25 under H20 repeat.
Total time:
74 minutes

Good workout but legs need much work!!!!