3/12/10 Friday LRCC 6/20

4:30 pm

8 min WU
10 x 2 minute zoomers kick set. 53 sec stationary fly with hands out of the water. Leave on minute for 25 sprint fly. 25 ez. Was going 14 in 25 sprints w zoomers
50 ez
10 x 2 minute zoomers kick set. 53 sec stationary back with hands out of the water. Leave on minute for 25 sprint back. 25 ez. 15 and a few 16 in the 25 back sprints.

50 ez

10 x 100 pull free @ 1:25. Holding 1:18.

Total time 75 min.

This next set did not do because my legs were cramping.

2(4 x 50 one set Fly one Back):
12.5 full sprint + 37.5 ez @ 1:30
25 full sprint + 25 ez @ @2:00
37.5 full sprint + 12.5 ez @2:30
50 full sprint

7 weeks from Fort Myers meet. WIll ratch-up number of workouts dramatically. Will put in 30 workouts between March 15 & April 18. Going to focus on the 200IM and ask if on Sunday can do a 100 fly during the start of the 4 x 100 relays or could do the 100 fly as the first event instead of the 100 free. Not sure about that since might not have enough time to recuperate for the IM.