4/11/10 Sunday 11/20

8:00 am LRCC

WU

5 (2min stationary zoomer kick with 10lb weight belet) @2:30 Hard set. First two free, 3 fly.

50 ez

4 x 25 fly kick sprints @ 1:00. 22, 23, 23, 22

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

2 (5 x 100) pull fast @2:00. 1 min rest between sets
1 set free 1:11 in all
2 set 75 free/25 back. 1:12, 1:12, 1:12, 1:11+, 1:11+

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

12 x 50 IM Order by 25 @50

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

1 x 50 all out fly from a dive. Time: 32.

100 ez

Total time 75 minutes

Good workout. The kick set was tough but the IM was tough, but after the first 4 found a rythm and it was fine.