1/19/10 LRCC Tuesday Workout

La Romana 25 m. Noon

5-7 minutes WU
20 x 25 No breath fly kick with zoomers @45. If you cant make them then to 4 sets of 5 with 30 seconds rest between each.
50 EZ
10 x 50 rooster tail back kick swim@ 1:00
50 EZ
* 3 x 200 pull @ 3:45 50 Fly/ 50 free repeat
100 ez
* 3 x 200 @ 4:00 50 Back/50 free repeat
125 ez
75 ALL OUT SPRINT stroke from a dive. Back 53 (equivalent of 1:11)
100 ez
Total time 70 minutes
After workout set of fly with bungee cords. 3 X 45 second: 25 reps, 20 reps, 15 reps.

* Tough set these 200. A good wake up call to know how out of shape I'm in. Felt really tired but besides me being out of shape it also has to do that this is my 4th straight workout. My goal time for both sets was 2:40 or better. In the fly ended up going 50 fly/125 free/25 fly. My times were 2:39, 41 & 44. Did them pull so the fly would be easier but very tough.
For the back set I descended them not by design but as I recuperated from the fly set I felt better. 2:49, 45, 36. In shape my times should have been around 2:30 on all.

This morning did dryland set.