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