Friday 2/12/10 Workout @ Aquaclub (Tomas' workout)

Pool had some lighting problems due to a blackout in the area

- 400 wu
- 10 x 50 lung busters @ 1:00 (odds no breath 3 strokes before and after each turn; even 2 breaths per 50)
- 100 ez
- 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 1:45, time 1:19
*75 on 1:20, time 1:01
*50 on 1:00, time :40
*25 on :40, time :19
- 50 ez
- Freestyle swim ladder
*25 on :30, time :16
*50 on :45, time :34
*75 on 1:10, time :55
*100 on 1:30, time 1:13
*75 on 1:10, time :57
*50 on :45, time :35
*25 on :40, time :16
- 50 ez
- Backstroke kick ladder with zoomers,really working those underwaters, 4 to 5 kicks off the wall
*25 on :40, time :17
*50 on 1:00, time :38
*75 on 1:20, time :59
*100 on 1:45, time 1:13
*75 on 1:20, time :59
*50 on 1:00, time :39
*25 on :40, time :18
- 50 ez
- Backstroke swim ladder, 3 to 4 underwater kicks off the wall
*25 on :30, time :16
*50 on :45, time :37
*75 on 1:10, time :59
*100 on 1:40, time 1:18
*75 on 1:10, time 1:00
*50 on :45, time :38
*25 on :40, time :18
- 100 cool down

**Notes: Improved on both freestyle ladders. Decreased interval on 100 free to 1:30. Was gladly surprised to finish that set, even with the new interval.Didn't improve on backstroke kick ladder, except for the 100, which is a great sign. On the backstroke swim ladder the 75's were tougher since I could bearly see the wall on turns. On the 100 improved 1 sec, and can feel the improvements off the walls underwater. Next time 100 backstroke should be on 1:30, trying to improve time to 1:15. Will try to hit 1:10 on freestyle swim 100.
For those who want to try this set for the first time, go into it after warmup. It's a tough set, but will improve your conditioning, both legs and stroke, significantly. A good veriation of this set is to go up per 50 to 200, then back down. Will try one month before the Florida meet in Fort Myers.