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.