Saturday 2/27/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

10:00am

SCY (25 yards pool)

- 6 minutes WU
- 10 x (55 secs butterfly vertical kick no zoomers + 25 sprint back + 25 ez) @ 2:00
- 100 ez
- 12 x 50 IM
fly/back @ 45
back/breast @ 55
breast/free @55
free/fly @ 45
- 50 ez
- 12 x 100 @ 1:30 Goal 100's (goal = 1:12)
1 - 6 back/free (1:10, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -3
50 ez
7 - 12 free/back (1:12, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -1
- 200 ez

Total time: 61 minutes

**Notes: LCM pool was full of tri-athletes, had to train in SCY pool. Felt awesome in both sets of 100's. On back, 3 to 4 kick off the walls on all 50's. Hopefully will be able to swim in long course pool tomorrow.