1/25/10 LRCC Workout

25 meter. 9:30 am

7 min WU
5 x @ 2:00 (stationary fly kick w/zoomers. Hands & head out of water for 50 sec. then 50 fly kick zoomers and board) Repeat 5 times
50 ez
10 x 25 no breath stroke counting. @ 40. Avg 15 strokes
Main set
4 (4 x 50 200 pace @ 1:00) + 100 ez @ 2:30. Repeat non stop 4 times
50 ez
200 pull free swim
Ladder set by 25 of pull to the 100. Going up breath every 4 strokes. Going down repeat 100 and do back pull legs crossed. 10 second rest at each stop.
50 ez
50 ALL OUT for time from a dive. Fly 31.
100 ez
Time 75 minutes

Notes:

El main set was supposed to be all fly and 35's for the pace of my 200 fly goal time. First set 35, 34, 35, 35. Second set 35, 35, 36, 37. Was hurting so changed to back. 38, 40, 40, 40. Last set desc. 40, 38, 37, 35. Have to be able to do the entire set fly holding 35!!!!!