Wednesday 3/17/10 Workout @ Naco (Tomas' workout)

Dryland yesterday

6:30am with Piero, Cynthia, Carlos, Alex & Dimitri

- 5 min WU
- Freestyle kick ladder w/zoomers
25 @ 40, 50 @ 1:00, 75 @ 1:20, 100 @ 1:45, 75 @ 1:20, 50 @ 1:00, 25 @ 40
- 50 ez
- Backstroke kick ladder w/zoomers
25 @ 40, 50 @ 1:00, 75 @ 1:20, 100 @ 1:45, 75 @ 1:20, 50 @ 1:00, 25 @ 40
- 50 ez
- 10 x 50 lung busters swim @ 1:00 (3 breaths per 50)
- 2 x (5 x 75 pull) @ 1:20
1 minute rest in between sets
1st set free - Avg.: 56
2nd set back descend - 1:03, 1:01, 1:00, 58, 56
- 50 ez
- 4 x 50 progressive free all out sprints
12.5 sprint + 37.5 ez @ 1:30
25 sprint + 25 ez @ 2:00
37.5 sprint + 12.5 ez @ 2:30
50 sprint (29)
- 200 cool down

Total time: 69 minutes

**Notes: 70-minute workout completed in 69, great job everyone! Both ladders were tough to complete, but these sets are necessary to build strong legs. Held 12 strokes per 25 on lung busters. Descend pull set was the best so far, and matched best time on 50 sprint from a push. Need to be hitting 28 very soon.