2/8/10 Naco. Month Workout Goal= 6/20

7:00am Naco with Dimitri, Alex and Tomas

4 min WU
500 back kick zoomers. 7:33
4 x 50 kick no zoomers for time @ 1:30. Back 45, 46, 47 & 44
50 ez
12 x 50 IM by 25's @ 50 for the 50's with no breaststroke @ 1:00 for the 50's w/ breast
50 ez
8 x 25 zommers no breath fly kick under H20 @45. Last 3 increase the rest to 1:00 so Dimitri could make them.
50 ez
10 x 100 Odd @ 1:45; Even @2:00. Odd 75 fast followed by 10 seconds push-the-wall kick and 25 all out sprint. Even easy. Cut the set to only 8 with the last one everyone going super fast. My last one was 1:13
200 ez

Total time: 64 minutes.

Good overall workout.