3/13/10 Saturday LRCC 7/20

8:00 am

5 min WU
10 x 100 kick zoomers fly @ 2:00. First 3 did 1:35. Next 4 1:30. Last 3 desc 1:30, 29, 28, 26.

50 ez

10 x 50 lung busters swim @ 1:00. 3 breaths per 50

50 ez

2 (5 x 50) fly pull @ 1:00. minute rest between sets.
First set held 38
Second set desc 40, 39, 39, 38, 35
50 ez

4 x 50 progressive fly all out sprints
12.5 Sprint +37.5 @ 1:30
25 sprint 25 ez @ 2:00
37.5 sprint/12.5 ez 2:30
50 sprint from a dive. Time 31

100 ez

Time: 70 minutes

The last set main objective is to sprint the first 12.5 at maximum explosive speed and then as the distance increases hold that same sprint. Good workout. Decided today that until Florida will alternate one stroke workout with one IM workout.