Sunday 2/28/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

8:45am

LCM (50 meter pool)

- 300 WU
- 12 x 50 (25 underwater + 25 swim) @ 1:10
25 swim 1 of each stroke - repeat 3 times
- 5 x 100 back kick no zoomers @ 2:15; Goal 100's (goal = 1:45)
starting from mid-pool, 4-5 kicks off the walls
1:43, 1:45, 1:45; 1:46, 1:44
total number = -3
- 4 x 150 @ 2:30
#1 - free (2:00), #2 - 100 free/50back (2:05), #3 - 50 free/100back (2:09), #4 - 150 back (2:12)
- 200 cool down

Total time: 52 minutes

**Notes: Short workout today. Had to be on the road by 10:00am. Felt good on kick set, but have to work more on endurance work; 150's free should be able to hold 1:45-1:50, in back 1:55-2:00. March will be a endurance building month, as workouts will include sets on 200's pace and broken swims. READY TO GO HOME!

Saturday 2/27/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

10:00am

SCY (25 yards pool)

- 6 minutes WU
- 10 x (55 secs butterfly vertical kick no zoomers + 25 sprint back + 25 ez) @ 2:00
- 100 ez
- 12 x 50 IM
fly/back @ 45
back/breast @ 55
breast/free @55
free/fly @ 45
- 50 ez
- 12 x 100 @ 1:30 Goal 100's (goal = 1:12)
1 - 6 back/free (1:10, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -3
50 ez
7 - 12 free/back (1:12, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -1
- 200 ez

Total time: 61 minutes

**Notes: LCM pool was full of tri-athletes, had to train in SCY pool. Felt awesome in both sets of 100's. On back, 3 to 4 kick off the walls on all 50's. Hopefully will be able to swim in long course pool tomorrow.

2/27/10 Saturday LRCC 16/20

9:00 am with Piero

350 WU
10 X 25 ZOOMERS FLY KICK NO BREATH @1:00 with cement block!

8 X 50 BREAST KICK @1:05. No board. Breathe every 3 kicks

5 X 75 BREAST PULL. ODD EVERY TWO, EVEN NORMAL @1:45

12 X 50 BREAST @ 1:00
- CAN BE ANY CHOICE OF KICK,DRILL,PULL, OR SWIM AS
LONG AS # 5,9, AND 12 ARE SPRINTS. Did 41 on all 3. Piero 39, 41, 40

3 X 200 FREE@3:30
- 1&2 EZ TO MODERATE
- # 3 IS FAST
This last set we modified. After before #3 200 we did 6 x 25 lung busters @40 to get ready for the last 200.
Did 50 back/50 free 50 back, 50 free. Time: 2:30. Piero went free and 2:33

100 EZ

Good workout

Friday 2/26/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

Dryland yesterday

1:30pm

LCM (50 meter pool)

- 5 min WU
- 5 x 100 back @ 1:45 desc
1:28, 1:28, 1:27, 1:26, 1:25
- 100 ez
- 5 x 100 free @ 1:40 desc
1:22, 1:22, 1:21, 1:20, 1:19
- 100 ez
- 10 x 50 kick back on 1:10; goal 50's (0:55)
55, 55, 55, 56, 55, 56, 55, 55, 54, 54
total number = 0
- 4 x 50 rooster tail back @ 1:00
# 4 all out (38)
- 10 x 50 lung busters @ 1:00
25 no breath, 25 no breath last 6 strokes
- 200 ez

Total time: 64 minutes

**Notes: Rude awakening to LCM. Felt strong but the pool seemed endless. The 100's felt like an eternity. Felt good on both sets of 100's. Positive thing about swimming LCM today was that angle of buoyancy is improving - felt high in the water. On free felt long and wasn't dying at the end. Was able to keep six-beat kick throughout all 5. The toughest set was the 50's kick. After the 4th one, felt like was never gonna reach the wall. Found a spur of energy in last 4; was able to finish strong. If 50 meter pool is open again tomorrow will see how I feel on a 2nd day in a row of LCM.

2/26/10 Friday LRCC 15 of 20 workouts february goal

7:45 am

6 minute WU

10 x 50 breast kick @1:00. Holding 55 and later ones 56

10 x 50 rooster tail kick swim @ !1:00. Holding 45's

7 x 25 lung buster @ 40. 2, 1, 0, 0, 0, 0, 0

200 IM broken by 50s from a dive 10 sec rest. Time: 2:34

50 ez

10 x 50 breast pull @ 1:10. Two strokes per breath. Holding 59

25 ez

12 x 50 IM @ 50 By 25s fly/back; back/breast; breast/free; free/fly repeat

100 ez

Total time 64 minutes.

Felt a little tired this morning. Will do one more workout and take Sunday off.

2/25/10 Thursday LRCC 14 of 20

7:45 am

7 minute WU

10 x 75 fly kick zoomers @ 1:15. Avg of 1:10

6 x 25 lung busters @40. 2, 1, 0, 0, 0, 0

75 all out sprint fly from a dive. Time: 50

50 ez

10 x 75 @ 1:30
1-4 50 fly/25 free. Avg 1:00
5-7 50 fly/25 free. 1:00, 58, 55
8-10 25 free/50fly. 1:03, 58, 55

100 ez

Total time: 48 minutes

Another short workout. This week will continue to do relatively short workouts (mission another set) because of pending work load. By the end of next week should be able to pick up the pace.
Good workout. Surprised myself with the time in the 75 fly. Think my best in this season. The 75 fly/free set was also solid.

Wednesday 2/24/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri, Alex, Piero, Cynthia & Carlos

- 7 min WU
- 10 x 25 titanic kick w/zoomers @45
- 50 ez
- 8 x (54 seconds stationary kick + 6 secs rest + 25 sprint) @ 2:00
- 50 ez
- Pull ladder set
Free: 50 @ 45, 100 @ 1:30, 150 @ 2:10, 200 @ 2:50, 150 @ 2:10, 100 @ 1:30, 50 @ 45
(times: 35, 1:15, 1:55, 2:35, 1:59, 1:17, 39)
50 ez @ 1:30 between sets
Back: 50 @ 50, 100 @ 1:40, 150 @ 2:20, 200 @ 3:00, 150 @ 2:10, 100 @ 1:40, 50 @ 50
(times: 40, 1:19, 2:10, 2:59, 2:10, 1:24, 42)
- 200 ez

Total time: 60 mins

**Notes: Solid workout. Set of stationary kick + sprint was supposed to be 10 times, but cut to 8 due to time. Piero did a great job on the sprints on fly. Ladder set was a good set. Was able to maintain intervals on free, but missed 200 interval on back, taking additional 10 seconds. St should be repeated in two weeks for comparison. Gotta keep working on those lung busters, they help a lot on sets of 100's, 150's & 200's.

2/24/10 Wed Workout LRCC ( to repeat again in one week 3/3/10) 13/20

7:45 am

7 minute WU

10 x 25 Titanic back zoomer kick @ 40

10 x Kick set. No zoomers. 53 seconds stationary flutter kick with hands above water. 7 sec rest and go into 25 back swim sprint. 25 ez @ 2:00

50 ez

11 x 100 the following way
1 to 5 @ 1:30. 50 back/50 free. Goal time 1:20 with 0 points system. Ended with -9 seconds
1:30 rest
3 x 100 desc @ 1:45 50 back/50 free. 1:23, 1:19, 1:15
30 sec rest
3 x 100 desc @ 1:$5 50 free/50 back. 1:29, 1:23, 1:13

100 ez

Total time: 59 minutes

Tough set. Was supposed to be 10 x 100 @ 1:30 holding 1:20. Will try again. Desc were good. Surprised by the time in the last one.

2/23/10 Tuesday Workout LRCC 12/20

5:15 pm

Did one of Tomas's workouts
7 min wu
12 x 50 lung busters pull with tire @ 1:10
2 breaths per 50

12 x 50 kick back @ 1:00 no zoomers. First one was 51 then 55. The rest had to to a breakout stroked off the walls to be able to bring them around 52. Last 3 desc 50, 48, 47.
- 50 ez
10 x 100 free descend interval
1-5 (1:35, 1:30, 1:25, 1:20, fast) Did: 1:24, 1:22, 1:15, !:13, !:12
50 ez free @ 1:30
6-10 (1:35, 1:30, 1:25, 1:20, fast) Did: 1:27, 1:24, 1:19, 1:16, 1:12

150 cool down

Total time 55 min.

First workout in several days. Have congested chest and bad cough for the last days but feeling a little better and must get back in the water!

Tuesday 2/23/10 Workout @ Aquaclub (Tomas' workout)

- 5 min WU
- 8 x 100, 2 of each stroke @ 1:45; breast on 2:00
50 drill choice, 50 swim
- 10 x 50 kick no zoomers @ 1:10
1 & 3 fly - (53, 53)
5 & 7 breast - (58, 59)
9 & 10 free - (51, 51)
2, 4, 6, 8 back - (50, 48, 48, 49)
- 50 ez
- 10 x 50 rooster tail free @ 1:00
#s 3, 6 & 10 all out (33, 32, 32)
- 50 ez
- 6 x 100 free swim on 1:30 - goal 100's (goal 1:17)
#1, 1:15; #2, 1:17; #3, 1:17; #4, 1:18; #5, 1:17; #6, 1:18
total number = 0
- 200 cool down

**Notes: Good workout. Fast rooster tail 50's should swim under 32 seconds. Set of 100's was tough, specially after #3, felt tight but pushed through. Gotta keep doing those lung busters, they help in sets like this. Should be able to maintain or go faster than 1:15 on all 100's, increasing quantity to 8 x 100.

Monday 2/22/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri and Alex

- 5 min WU
- 12 x 50 lung busters @ 1:10
odd - no breath 3 strokes before and after turns
even - 2 breaths per 50
- 12 x 50 kick stroke @ 1:00, no zoomers; goal 50's (goal = 47)
Times were = 45, 45, 46, 46, 47, 47, 47, 47, 48, 48, 48, 48
Total number = -2
- 50 ez
- 10 x 100 free, descend interval
1-5 (1:35, 1:30, 1:25, 1:20, fast) repeat 6-10
50 ez between sets @ 1:30
#1, 1:16; #2, 1:17; #3, 1:17; #4, 1:17; #5, 1:15;
#6, 1:20; #7, 1:20; #8, 1:18, #9, 1:18; #10, 1:16
- 200 ez

**Notes: The kick set was tough. Started feeling the legs burning after #7. Alex did a great job in the 100's, specially on #5 (1:10). The set was a good reference point, but should be able to hold 1:15 on all 100's, going down to 1:10 on last one. Workout time was 54 minutes, including cool down.

Friday 2/19/10 Workout @ Aquaclub (Tomas' workout)

- 7 min WU
- 400 back kick w/zoomers (time = 5:50)
- 12 x 50 @ 1:00 #s 5, 8, 10, 12 all out back kick no zoomers.
In between 50's choice of swim, stroke drills, kick etc etc.
times: #1, 44; #2, 44; #3, 44; #4, 43
- 50 ez
- 10x 50 @ 1:00 lung busters
Odds, no breath 3 strokes before and after turns
Evens, #2, 5 breaths; #4, 4 breaths; #6, 3 breaths; #8, 2 breaths; #10, 1 breath
- 10 x 75 back pull @ 1:30. Descend 1-5 & 6-10
1st set of 5 x 75 (#1, 1:01; #2, 1:00; #3, :59; #4, :58; #5, :57)
2nd set of 5 x 75 (#6, 1:03, #7, 1:01; #8, :59; #9, :58; #10, :56)
- 50 ez
- 4 x 50 @ 1:10 rooster tail back kick. #4 all out, time = 0:33
- 200 ez

Thursday 2/18/10 Workout @ Aquaclub (Tomas' workout)

Similar workout as Danilo's, from 2/12/10

- 5 min WU
- 10 x kick set. 55 sec vertical fly kick no zoomers + 5 sec rest + 25 sprint back @ 2:00
- 50 ez
- 10 x 25 no breath @ 45, counting strokes
- 50 ez
- Pull set
200 @ 2:50 + 4 x 50 @ 55 (time on 200 = 2:39, Avg on 50's = 38)
200 @ 2:50 + 3 x 50 @ 50 (time on 200 = 2:37, Avg on 50's = 38)
200 @ 2:50 + 2 x 50 @ 45 (time on 200 = 2:39, Avg on 50's = 39)
200 @ 2:50 + 1 x 50 @ 40 (time on 200 = 2:38, tim on 50 = 39)
200 fast (took additional 10 secs rest before last 200; time = 2:33)
- 8 x 25 back, 4 on 30 & 4 on 25
- 200 ez

*Note: Felt awesome today, after a well deserved rest yesterday.

2/16/10 Tuesday Naco 11/20

7:00 am with Tomas, Carlos, Ana Ysa, Dimitri and Alex

6 min WU
10 x 25 under water fly kick zoomers no breath @ 40
10 x 25 Titanic back kick with zoomers @ 45
10 x 50 @ 45 pull. Odd 25 back/25 free, Even free
100 ez
4 ( 3 x 25 @ 25 + 75 @1:15) 75's desc. 1:00, 55, 55, 52
100 ez

Total time 49 minutes
Only made 4 of the under water kicks. I think signs of tired. 5th workout in a row. Still 75's were solid.

2/15/10 Monday Naco 10/20

7:00 am with Tomas and Carlos

5 min WU
9 x 25 lung busters @30. (2 breaths, 1 breath 0 breath) repeat
10 x kick set @ 2:00. 53 seconds fast kick pushing wall + leave @ 1 for 25 sprint Odd fly/ Even choice (no breast) + 25 ez. On the fly sprint was doing 25 and on back 16. Last one back 15.

75 ez

3 (4 x 50) pull @40. Rest 20 seconds between sets

50 ez

3 x 200 desc 3:15 & 3:45. 50 back/125 free/25back. Did 2:43, 35 & 29. Tomas 2:34 & Carlos 2:39 in last one.

100 ez

Solid workout

2/14/10 Sunday LRCC 9/20

9:00 am

Tomas' workout:
wu
- 10 x 50 lung busters @ 1:00 (odds no breath 3 strokes before and after each turn; even 2 breaths per 50)

- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time 1:01
*100 on 2:00, time 1:24
*75 on 1:20, time 1:02
*50 on 1:00, time :41
*25 on :40, time :19
- 50 ez
- Freestyle swim ladder
*25 on :30, time :16
*50 on :45, time :35
*75 on 1:10, time :55
*100 on 1:30, time 1:12
*75 on 1:10, time :52
*50 on :45, time :34
*25 on :40, time :16
- 50 ez
- Fly kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time :1:01
*100 on 1:50, time 1:30
*75 on 1:20, time 1:05
*50 on 1:00, time :43
*25 time :18
- 50 ez
- Fly swim ladder
*25 on :40, time :17
*50 on 1:20, time :37
*75 on 2:00, time 1:01
*100 on 2:00, time 1:24
*75 on 2:00, time 1:01
*50 on 1:20, time :36
*25 time :15
- 100 cool down

Total Time 64 minutes.

Tough set but in the fly at the end was feeling real good especially in the last 25 that did 15.

2/13/10 LRCC 8/20

8:30am Saturday

7 min WU
12 x 50 zoomer fly kick @ 1:00 5 &9 & 12 all out. 42 on the fast ones 47 on regular. Not good.
50 ez
10 x 50 fly from a dive swim @ 1:30. Held 34 on all.
50 ez
20 x 50 IM 25 fly/25back; 25back/25br; 25 br/25free; 25 free/25fly. Reapt. Non breast 50 are @50, ones with breast 1:00.

100 ez

Better than yesterday's workout.

2/12/10 LRCC 7/20

12:30 pm
5 min WU
10 x kick set. 55 sec stationary with zoomers fly kick. + 5 sec rest + 25 fast fly under water kick one breath. 25 ez. Repeat. @ 2:00
50 ez
8 x 25 no breath @ 45

50 Fly for time from a dive. 33

50 ez

Pull set
200 @ 2:50 + 4 x 50 @50
200 @ 2:50 + 3 x 50 @ 50
200 @ 2:50 + 2 x 50 @ 45
200 @ 2:50 + 1 x 50 @ 40
200 fast.

8 x 25 fly, 4@40 & 4@30

100 ez

Total time 80 minutes

So so workout

Friday 2/12/10 Workout @ Aquaclub (Tomas' workout)

Pool had some lighting problems due to a blackout in the area

- 400 wu
- 10 x 50 lung busters @ 1:00 (odds no breath 3 strokes before and after each turn; even 2 breaths per 50)
- 100 ez
- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time 1:01
*100 on 1:45, time 1:19
*75 on 1:20, time 1:01
*50 on 1:00, time :40
*25 on :40, time :19
- 50 ez
- Freestyle swim ladder
*25 on :30, time :16
*50 on :45, time :34
*75 on 1:10, time :55
*100 on 1:30, time 1:13
*75 on 1:10, time :57
*50 on :45, time :35
*25 on :40, time :16
- 50 ez
- 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 :59
*100 on 1:45, time 1:13
*75 on 1:20, time :59
*50 on 1:00, time :39
*25 on :40, time :18
- 50 ez
- 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 :59
*100 on 1:40, time 1:18
*75 on 1:10, time 1:00
*50 on :45, time :38
*25 on :40, time :18
- 100 cool down

**Notes: Improved on both freestyle ladders. Decreased interval on 100 free to 1:30. Was gladly surprised to finish that set, even with the new interval.Didn't improve on backstroke kick ladder, except for the 100, which is a great sign. On the backstroke swim ladder the 75's were tougher since I could bearly see the wall on turns. On the 100 improved 1 sec, and can feel the improvements off the walls underwater. Next time 100 backstroke should be on 1:30, trying to improve time to 1:15. Will try to hit 1:10 on freestyle swim 100.
For those who want to try this set for the first time, go into it after warmup. It's a tough set, but will improve your conditioning, both legs and stroke, significantly. A good veriation of this set is to go up per 50 to 200, then back down. Will try one month before the Florida meet in Fort Myers.

Thursday 2/11/10 Workout @ Aquaclub (Tomas' workout)

Did dry land yesterday. Leg workout was killer, but good

- 400 wu
- 4 x 200 back kick with zoomers @ 3:30
#1 - 2:42
#2 - 2:43
#3 - 2:41
#4 - 2:40
- 50 ez
- 4 x 50 sprint back kick, no zoomers @ 1:30
#1 - :42
#2 - :43
#3 - :42
#4 - :41
- 50 ez
- 10 x 100 @ 1:45 pull 50 back/50 free
Faster #1 - 1:18; Slower #4 - 1:22; Avg. 1:20
- 50 ez
- 2(3 x 25 @25 + 75 fast @ 1:15) back
Time on 75's, :55 & :54
- 200 ez

**Notes: The last set was supposed to be three times around. Was able to do twice. Goal for next time is to do three times with time on 75's below 0:54

2/10/10 Naco 6/20

7:00 am with Alex, Anaysa, Carlos and Pierto
300 WU
12 x 50 Rooster tail back kick @ 1:10. 5, 9 & 12 all out.
50 ez
10 x 50 @ 1:15 25 free/ 25 fly sprint. 4 strokes no breath off the wall in free and two strokes before breath in fly.
50 ez
10 x 50 Build sprint.
#1 12.5 super fast 37.5 ez
#2 25 super fast, 25 ez
#3 37.5 super fast 12.5 ez
#4 all out
#5 ez
#6 all out
#7 37.5 super fast 12.5 ez
etc etc
150 ez

Good workout.

Tuesday 2/9/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 16 x 50 IM kick - 4x50 of each stroke @ 1:oo, except breaststroke @ 1:10
fly avg. :54, back avg. :52, breast avg. :59, free avg. :53
- 50 ez
- 10 x 100 IM
1-5 pace @ 1:45, avg. 1:28
6-10 descend @ 2:00 (#1, 1:28; #2, 1:25; #3, 1:23; #4, 1:21; #5, 1:19)
- 50 ez
- 10 x 50 rooster tail back @ 1:1o, #4, #7, #9 sprint
times #4, 0:35; #7, 0:34; #9, 0:33
- 200 cool down

**Notes: felt tired today, but was able to complete the workout. Hope to feel better on thursday.

2/8/10 Naco. Month Workout Goal= 6/20

7:00am Naco with Dimitri, Alex and Tomas

4 min WU
500 back kick zoomers. 7:33
4 x 50 kick no zoomers for time @ 1:30. Back 45, 46, 47 & 44
50 ez
12 x 50 IM by 25's @ 50 for the 50's with no breaststroke @ 1:00 for the 50's w/ breast
50 ez
8 x 25 zommers no breath fly kick under H20 @45. Last 3 increase the rest to 1:00 so Dimitri could make them.
50 ez
10 x 100 Odd @ 1:45; Even @2:00. Odd 75 fast followed by 10 seconds push-the-wall kick and 25 all out sprint. Even easy. Cut the set to only 8 with the last one everyone going super fast. My last one was 1:13
200 ez

Total time: 64 minutes.

Good overall workout.

2/07/10 Sunday Naco. Month Goal Workout= 5/20

8:15am Naco

7 min WU
400 fly kick zoomers 6:26
12 x 50 @ 1:00 5 8, 10, 12 all out fly kick no zoomers. In between 50's choice of swim, stroke drills, kick etc etc. 48, 48, 49 51
50 ez
10x 50 @ 1:00 lung busters. 2 breaths per 50.
50 ez
10 x 75 fly pull @ 1:45. Lots of rest. Did the first 5 desc. 1:00 59, 58, 57, 56. #6 ez free. 7 to 10 desc. 1:01, 59, 58, 56.
50 ez
10 x 50 @ 1:10 rooster tail back kick w/ # 4, 7, 9 all out sprints. 35, 34, 33. Ana Ysa did the set with me. Her last one was 37.
100 ez
total time 65 min

Good workout. Did not think I could do the fly set but was a hard solid set. Also the lung busters was tough.

Ana Ysa swam the last part of the workout with me.

2/6/10 Naco

Yesterday did not workout.

8:15 am Naco

7 min WU
4 x 200 zoomer back kick @ 3:30 Not intended but did them desc. 3:11, 09, 01, 56. Should have been all under 3 min.
50 ez
5 x 50 fast back kick no zoommers @ 1:30. 46, 48, 48, 47, 46
50 ez
10 x 100 @ 1:30 pull. 50 back/50 free. The back crossing legs. Avg 1:22. Next time will try @1:45 but to go closer to 1:15 on all.
50 ez
3(3 x 25 @ 25 + 75 fast @ 1:15) Back or stroke. Non stop after the 75. Did the 75's back. 58, 59, 55. Last one was a get out swim since the set had a second part to it!
100 ez
Total time 72 min

Friday 2/5/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 10 x 75 rooster tail on 1:20, Avg. 1:00
(#5 & #9 sprint - strong legs, arms normal)
time on #5 = :50
time on #9 = :49
- 50 ez
- 12 x 25 (odd swim no breath counting strokes, even underwater) on :40
Avg of 12 strokes on odds
- 4(4 x 50 back 200 pace on 1:00) + 100 ez on 2:30
set#1, 36, 36, 36, 36
set#2, 35, 36, 36, 36
set#3, 35, 36, 37, 36
set#4, 35, 36, 36, 36
- 4 x 25 back spin drill
- 200 ez

2/4/10 LRCC DV

3/20 Month Goal Workouts
5:15pm

7 min UW
12 x 50 @ 50 zoomers kick back from the middle of the pool w/ 5 under H20 kicks at turns.
25 ez
10 x 50 @ 1:10. 3 breast kick + 1 pull
50 ez
8 x 25 @ 40 no breath swim
50 ez
3 ( 150 IM @2:20 + 3 x 50 free @ 40) @ 5:30. Objective here is to work the last 50. You can do stroke for the set too. Desc de 150's 2:11. 09 & 07. The 50's would ascend 35, 36, 37. Last set all in 36. Very hard but when in shape should do two rounds of this set!
150 ez

Was tired but although not great times in the main set it was solid.

Thursday 2/4/10 Workout @ Aquaclub (Tomas' workout)

Same as Danilo's workout from yesterday. First workout since monday...

- 400 wu
- 8 x 100 back kick w/zoomers on 1:45, Avg. 1:23
- 50 ez
- Back pull ladder set @ 30 sec per 25
25 (:18), 50 (:39), 75 (:58), 100 (1:19), 75 (:59), 50 (:39), 25 (:18).
- 50 ez
- 10 x 100 pull
1-5 on 1:30. Avg 1:20
6-10 on 1:35. Avg 1:24
- 50 ez
- 2 x sprints @ 2:10 the following way 1:00 stationary kick with hands and chin above water fly without zoomers. 10 seconds rest and sprint 25 back sprint (pushes off the wall were killer)
- 100 ez

**Notes: Great workout. Felt better than expected, after two full days off

2/3/10 LRCC

Off Tuesday

Wednesday 6:15 pm 25 meter pool
20 workout February goal: 2/20

5 min WU
8 x 100 fly zoomers kick @ 2. Worked this set. Lots of rest. Held steady pace 1:30
50 ez
Fly pull ladder set @ 30 sec per 25
25, 50, 75, 100, 75, 50, 25. Coming down was faster. Still was trying to hold average in all under 20 per 25m. The 100 was 1:28 and the 75s !:03 going up and 1:01 coming down.
50 ez
10 x 100 pull @ 1:30. Avg 1:18
50 ez
2 x sprints @ 2:10 the following way 1:00 stationary kick with hands and chin above water fly zoomers. 10 seconds rest and sprint 25 fly with zoomers with long under water kick.
100 ez
Felt good. Need to do more fly sets. Goal this month is for 20 workouts.

2/1/10 Naco

6:55 am 25meter

Tomas, Carlos & Ana Ysa

5 min WU
10 x 50 @ 50 zoomers back kick from the middle of the pool. Work turns.
50 ez
10 x 75 @ 1:30 back pull. Cross your legs. Avg of 1:00. Last two descended 58 & 57
50 ez
5 x 50 @ 1:15 all out back sprints. Goal time of the first 50. Did 34, 35, 35, 35, 35.
200 ez

Good workout.

Total time 56 minutes

1/31/10 Naco

10:15 am

With Tomas, Dimitri, Glauco & Eliana. Kick workout for Dimitri's shoulder injury.

5 min WU
10 x 75 rooster tail @ 1:20. 5 & 9 all out. 49 & 51
50 ez
11 x 50 lung busters @ 1:20 (5, 4, 3, 2, 1) Repeat. We did extra one to go no breath. Increased the rest at the end. Did three no breath. Tomas had his first no breath 50! Rest also had a best of 1 breath.
10 x 50 back zoomer kick @ 1:00
8 x 25 no breath & stroke count. Odd swim no breath/ Even under water no breath @45
50 ez
4 x 25 @2:00. fast kick on the wall for 40 seconds. Leave @ 45 for 25 sprint with strong kick and back ez. Repeat 4 times
100 ez

Solid workout.

Total time 84 minutes