Monday 2/22/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri and Alex

- 5 min WU
- 12 x 50 lung busters @ 1:10
odd - no breath 3 strokes before and after turns
even - 2 breaths per 50
- 12 x 50 kick stroke @ 1:00, no zoomers; goal 50's (goal = 47)
Times were = 45, 45, 46, 46, 47, 47, 47, 47, 48, 48, 48, 48
Total number = -2
- 50 ez
- 10 x 100 free, descend interval
1-5 (1:35, 1:30, 1:25, 1:20, fast) repeat 6-10
50 ez between sets @ 1:30
#1, 1:16; #2, 1:17; #3, 1:17; #4, 1:17; #5, 1:15;
#6, 1:20; #7, 1:20; #8, 1:18, #9, 1:18; #10, 1:16
- 200 ez

**Notes: The kick set was tough. Started feeling the legs burning after #7. Alex did a great job in the 100's, specially on #5 (1:10). The set was a good reference point, but should be able to hold 1:15 on all 100's, going down to 1:10 on last one. Workout time was 54 minutes, including cool down.