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.