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