4/7/10 Wednesday LRCC

7:20 am

Repeated this workout from 3/23 but added 1 x 100 to the main kick set and added 9 x 50 fly pool:


5 min WU

8 x 25 no breath zoomers @45 under water kick.

5 x 100 kick zoomers fast back @ 2:00. All under 1:20 or better. 1:19, 18, 18, 17, 16
(similar to what I did 2 weeks earlier but did this time with less rest and one more 100 that then which was: 4 x 100 kick zoomers fast @ 2:00. All under 1:20 or better. Last two @2:15. 1:16, !:18, 17, 14)

100 ez

10 x 50 lung busters @ 1:00 5 with 3 breaths + 5 with 2 breaths. 30 seconds rest after 5
50 ez

3 (4x50) desc time, ascd rest. 30 sec rest between sets.

First two sets stroke: 1@ 45; 2 @ 50; 3 @ 55; 4 @ 1:00
40,40, 40, 38
37+, 37-, 36, 35

Back descend from 38 to 33

Last set free: 1@ 40; 2 @ 45; 3 @ 50; 4 @ 55
38, 36, 34, 33

6 x 25 lung busters. ez 3breaths, 2 breaths, 1 breaths and no breaths

3 (3 x 50 ) fly pull @ 1:00. 30-1:00 min rest between sets
40, 42, 41
39, 38, 37
37+ 37- 36

100 ez

Total time 68 min

Good workout. Four months until Worlds. Today will register for events so have better idea what to train for but looks like 200 back, 400 IM, 200 IM, 100 Fly, 200 Fly. Would have like the 100 back but it's right before the 200 fly. Hand feeling almost 100%. Will begin working more fly and IMs to workout.