Monday 4/5/10 Workout @ Naco (Tomas' workout)

No lane lines this morning

6:30 am with Danilo & Dimitri

- 5 min WU
- 10 x 50 kick w/zoomers @ 50 (38, 37, 38, 38, 38, 39, 38, 39, 38, 38)
- 50 ez
- 9 x 75 rooster tail/swim combo @ 1:15 (really working on those legs, no slacking)
#1, 25 rooster tail + 50 swim distance per stroke
#2, 25 swim + 25 rooster tail + 25 swim
#3, 50 swim distance per stroke + 25 rooster tail
repeat 3 times
- 50 ez
- 10 x 50 lung busters @ 1:00 (2 breaths)
- Sprint set w/zoomers
3 x (3 x 50 @ 50 + 25 all out + 25 ez)
30 secs rest between sets
- 200 cool down

Total time: 63 minutes

**Notes: Excellent workout, specially the swim with zoomers set; a real ball breaker :-) Everything else had a very manegable interval, even the 50's kick with zommers; had more than 10 seconds rest after each 50. Will incorporate more explosive, fast swims to workouts, including these type of sets with zoomers