1/18/10 Workout Naco Monday

With Dimitri & Alex
25 m pool

5 min WU
10 x 50 zoomers fly kick @50. Avg. 53
25 ez
10 x 75 rooster tail kick swim @ 1:30. Last one 75 swim for time. Alex 46 low, DV 46, Dimitri 48
100 EZ
15 x 50 @50. 25 Fly/25 Free; 25 Back/25 Free; 50 free. Repeat 5 times.
50 ez
4 x 25 Stationary + sprint @1:30. 25 seconds stationary flutter kick water polo style with hands and head above water. 5 seconds rest and 25 sprint swim. Return easy and repeat 4 times. Alternative. If pool too shallow then kick holding the wall.
100 ez
Total workout time 60 min.