7/14/10 Wed LRCC

7:30 am

Long warm up
400 fly kick with small blue board.
4 x 25 fly kick sprint with small bb. @ 1:00. 22 on all
50 ez

2 (3 x 75 @1:30 + 30 sec rest + 3 x 75 @ 1:30) pull lung busters
1 set: @ 1:30. 6 breaths per 75
2 set: 5, 4, 3 breaths per 75. Last one took extra 15 seconds. Made them all.

50 ez

Continuous set

3 x 50 fly pull @ 1:15 desc to 200 pace +1. Did 38, 37, 36 + 30 seconds rest + 3 x 50 fly swim desc to pace +1 @ 1:15. 38, 37, 36 + 30 seconds rest + 3 x 50 fly 200 pace @ 1:15 36, 35, 35.

8 x 25 lung busters warm down
ez, 3, 2, 1, 0 0 0 0.

50 ez

Total time 55 min

Fly set was harder than I thought. Heart rate at 150. Knee much better but still no doing any breast kick. Tomorrow lactate set same as yesterday but only one set. Got my second massage of the week! Lots of knots! Next week will do the same or three.