Friday 1/22/10 Workout @ Aquaclub (Tomas' workout)

- 500 wu
- 10x25 (first 15 meters all out sprint) on :50
- 50ez
- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :40
*75 on 1:20, time 1:03
*100 on 1:45, time 1:21
*75 on 1:20, time 1:04
*50 on 1:00, time :40
*25 on :40, time :19
- 50ez
- Freestyle swim ladder
*25 on :30, time :15
*50 on :45, time :35
*75 on 1:10, time :57
*100 on 1:40, time 1:15
*75 on 1:10, time :57
*50 on :45, time :36
*25 on :40, time :16
- 50ez
- Backstroke kick ladder with zoomers,really working those underwaters, 4 to 5 kicks off the wall
*25 on :40, time :17
*50 on 1:00, time :38
*75 on 1:20, time :56
*100 on 1:45, time 1:14
*75 on 1:20, time :57
*50 on 1:00, time :39
*25 on :40, time :19
- 50ez
- Backstroke swim ladder, 3 to 4 underwater kicks off the wall
*25 on :30, time :16
*50 on :45, time :37
*75 on 1:10, time :58
*100 on 1:40, time 1:19
*75 on 1:10, time 1:01
*50 on :45, time :38
*25 on :40, time :18
- 100 cool down

**Nota: la ultima escalera de dorso fue dura. La meta es volver a hacer esta escalera en 3 semanas para comparar resultados.