- 5 min WU
- 8 x 100, 2 of each stroke @ 1:45; breast on 2:00
50 drill choice, 50 swim
- 10 x 50 kick no zoomers @ 1:10
1 & 3 fly - (53, 53)
5 & 7 breast - (58, 59)
9 & 10 free - (51, 51)
2, 4, 6, 8 back - (50, 48, 48, 49)
- 50 ez
- 10 x 50 rooster tail free @ 1:00
#s 3, 6 & 10 all out (33, 32, 32)
- 50 ez
- 6 x 100 free swim on 1:30 - goal 100's (goal 1:17)
#1, 1:15; #2, 1:17; #3, 1:17; #4, 1:18; #5, 1:17; #6, 1:18
total number = 0
- 200 cool down
**Notes: Good workout. Fast rooster tail 50's should swim under 32 seconds. Set of 100's was tough, specially after #3, felt tight but pushed through. Gotta keep doing those lung busters, they help in sets like this. Should be able to maintain or go faster than 1:15 on all 100's, increasing quantity to 8 x 100.
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Lots of kick here. Good! If often forget but instead of the 50 ez before a set like the 6 x 100 go 8 x 25 no breath and you'll see the difference in the following set. Kind of opens your lungs.
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