4/8/10 Thursday LRCC 8/20

Warm up

10 x 50 kick breast @ 1:05
10 x fly stationary kick set + sprint @ 2:00
(53 seconds hands up fly kick; leave on top for 25 sprint with turn and two strokes)
Last one full swim. Did 32. Tough set
100 ez

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

50 ez

3 (150 IM @2:20 + 3 x 50 free @ 40) @ 6 minutes. The IM is to be with short rest (5-15 secs max rest) and go into the 3 x 50 @ 40. All in 6 minutes.
2:16, 2:10, 2:09.

100 ez

Tough workout overall. I guess I'm tired and almost swam only one of the IM set but cut short the set to 3 from 4 and finished strong. Had planed on doing an all out sprint but opted for just a swim down. This afternoon will swim long with walk backs at the end of the workout.

Total time 66 minutes