4/22/10 Thursday 22/20

6:45 am Naco
With Cynthia

400 WU
12 x 50 kick @ 1:00 fins. Hold under 45. #4 & # 9 Super fast. Under 40. Made them all under 45. Fast 39 & 41
50 ez
4 (3 x 50) @50 pull desc. One set free, one set back
50 ez
2 (6 x 25) @30 hold 15/16 rest 30 sec between sets. First set fly. Holding 16. Second set back holding 17+
50 ez
AEROBIC SET:
SWIM 400 (SMOOTH PACE) goal: 5:40 @ 6:00 Did: 1:26 (per 100)
SWIM 300 (SAME PACE AS 400) goal: 4:15 @ 4:30 Did: 1:25
SWIM 300 (FASTER THAN 1ST 300) goal 4:00 @4:30 1:22
SWIM 200 (SAME PACE AS 2ND 300) goal 2:40 @ 3:00 Did: 1:22
SWIM 200 (FASTER THAN 1ST 200) goal 2:35 @ 3:00 Did: 1:17
SWIM 100 (SAME PACE AS 2ND 200) goal 1:17 @ 1:30 Did: 1:14
SWIM 100 (FASTER THAN 1ST 100) goal 1:09, Did: 1:11 (a lo maximo q te quede)

100 EZ

Descent workout. Stil feel tired.