Wednesday 2/24/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri, Alex, Piero, Cynthia & Carlos

- 7 min WU
- 10 x 25 titanic kick w/zoomers @45
- 50 ez
- 8 x (54 seconds stationary kick + 6 secs rest + 25 sprint) @ 2:00
- 50 ez
- Pull ladder set
Free: 50 @ 45, 100 @ 1:30, 150 @ 2:10, 200 @ 2:50, 150 @ 2:10, 100 @ 1:30, 50 @ 45
(times: 35, 1:15, 1:55, 2:35, 1:59, 1:17, 39)
50 ez @ 1:30 between sets
Back: 50 @ 50, 100 @ 1:40, 150 @ 2:20, 200 @ 3:00, 150 @ 2:10, 100 @ 1:40, 50 @ 50
(times: 40, 1:19, 2:10, 2:59, 2:10, 1:24, 42)
- 200 ez

Total time: 60 mins

**Notes: Solid workout. Set of stationary kick + sprint was supposed to be 10 times, but cut to 8 due to time. Piero did a great job on the sprints on fly. Ladder set was a good set. Was able to maintain intervals on free, but missed 200 interval on back, taking additional 10 seconds. St should be repeated in two weeks for comparison. Gotta keep working on those lung busters, they help a lot on sets of 100's, 150's & 200's.