Sunday 2/28/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

8:45am

LCM (50 meter pool)

- 300 WU
- 12 x 50 (25 underwater + 25 swim) @ 1:10
25 swim 1 of each stroke - repeat 3 times
- 5 x 100 back kick no zoomers @ 2:15; Goal 100's (goal = 1:45)
starting from mid-pool, 4-5 kicks off the walls
1:43, 1:45, 1:45; 1:46, 1:44
total number = -3
- 4 x 150 @ 2:30
#1 - free (2:00), #2 - 100 free/50back (2:05), #3 - 50 free/100back (2:09), #4 - 150 back (2:12)
- 200 cool down

Total time: 52 minutes

**Notes: Short workout today. Had to be on the road by 10:00am. Felt good on kick set, but have to work more on endurance work; 150's free should be able to hold 1:45-1:50, in back 1:55-2:00. March will be a endurance building month, as workouts will include sets on 200's pace and broken swims. READY TO GO HOME!