Wednesday 3/31/10 Workout @ Naco (Tomas' workout)

6:30am with Dimitri, Carlos & Lawrence

- WU, 3 x 200 (100 swim + 50 kick + 50 drill) 20 secs rest between 200's
- 10 x 50 lung busters @ 1:00 - no breath 4 strokes in & out of turns
- 5 x 200 free pull @ 3:00
goal 200's (goal time = 2:35)
2:33, 2:38, 2:34, 2:34, 2:32
- 50 ez
- 10 x 100 stroke swim w/paddles @ 1:40
descend 1-5 (1:23, 1:23, 1:20, 1:19, 1:18)
1 minute rest between sets
descend 6-10 (1:25, 1:23, 1:20, 1:18, 1:15)
- 200 cool down

Total time: 67 minutes

**Notes: Pull set was outstanding. Carlos swam a great set. Set of 100's was a good set, but started too fast on 1st set; corrected on 2nd set. These 100's are a good indication of pace that should be held during taper. Two more weeks til taper time!