2/14/10 Sunday LRCC 9/20

9:00 am

Tomas' workout:
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- 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.