1/22/10 Workout LRCC Friday

5 min WU
10 x 50 rooster tail swim kick @ 1:00
#5 & 9 all out sprints. Did 31 & 30
50 ez
10 x 25 Titanic back kick w/ fins @ 45
50 ez
3 ( 2 x 100 swim @ 1:30 + 75 + 25) 1 min rest between sets
100 ez

Short workout. Felt very tired despite not having swam yesterday. The Titanic kick is with arms out of the water and pointing to the sky above your head. You must kick very strong or you will sink like the Titanic.
The main set the 100 are pace. I was going about 1:18-19. The 75 +25 treat as a broken 100 with 5 seconds rest in the 75 and then the last 25. The first 75 faster than the 100 pace and the last 25 all out sprint. Set was supposed to be 6 times but had to cut it short. My times were :1:17, 1:16 & 1:10.

Total time 43 minutes.

Also did dryland in the morning and arms were killing me from the bungie cord set.