Monday 3/8/10 Workout @ Naco (Tomas' workout)

6:30am with Piero & Danilo

- 7 min WU
- 10 x 75 rooster tail free @1:20
4, 7 & 10 sprint (52, 52, 51)
- 50 ez
- 400 kick w/zoomers R1 (5:36)
- 5 x 200 pull free @ 3:00 R2 - goal 200's (goal time: 2:30)
2:32, 2:35, 2:36, 2:38, 2:38
- 50 ez
- Stroke ladder
Free - 25 @ 25, 50 @ 40, 75 @ 1:00, 100 @ 1:20, 75 @ 1:00, 50 @ 40, 25 @ 25
Back/Fly - 25 @ 25, 50 @ 45, 75 @ 1:10, 100 @ 1:30, 75 @ 1:10, 50 @ 45, 25 @ 25 (19, 40, 1:01, 1:22, 1:02, 41, 20)
Breast - 25 @ 30, 50 @ 55, 75 @ 1:30, 100 @ 1:50, 75 @ 1:30, 50 @ 55, 25 @ 30
- 200 cool down

**Notes: Set of rooster tail 75s felt very good, on those not sprint held 59 to 1:00. Sprint 75s were a bit slow than I wanted but felt strong toward the end on each. 400 kick was the best all season by 14 seconds. Set of 200s was a disaster. Though could hold 2:30 on all. Danilo did a great job on these, even mixing free & back on some 200s. The last set (stroke ladder) was a great set; one of my favorites of all season. Swam it in backstroke, with Danilo. Piero went breastroke. Felt great throughout, although somewhat tired toward the end, yet I was holding all intervals. Danilo swam a good ladder as well.