4/10/10 Saturday 10/20

7:50 am LRCC
WU

11 x 100 kick zoomers @ 1:45. 5 fly/ 6 back

4 x (38 second fly zoomer stationary kick. Leave on 45 for 15 m under water fly kick followed by sprint with turn and two strokes) @ 2:00

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

75 All out fly with zoomers with a dive for time. 46

50 ez

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

3(25, 50, 75, 50, 25) fly
First two sets pull @30 per 25 interval
Last set swim all out @ 45 seconds per 25 interval
Second set was faster than first. All 75 under 50.

100 ez
6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

10 x 100 pull @ 1:25 with third 25 back.
On last one went for a "get out swim" of 1:09 but did 1:10.
50 ez

10 x pool width set fly from a dive every other.

100 ez

Total time 105 minutes

Took a loog time because of the kick set. Good overall workout.