3/6/10 5/20

6:50 am Naco with Dimitri and Anaysa

5 min wu

8 x 75 back zommers kick @ 1:15
4 x 25 all out back swim with zoomers @ 1:00 (held 14 although should be faster!)

6 x 25 lung busters @ 45 no breath

6 x 75 back pull @ 1:15. Held 58s

8 x 50 pull (4 breast double pull) & 4 back legs crossed

8 x 50 IM by 25's 1:00 & 50

100 ez

Ez workout. Have to start working on fly sets this week.

3/5/10 Naco 4/40

5:45 pm with Doña Martiza and the kids
Swam 1:10 min. Mostly long sets. About 4,000 m

3/5/10 Naco 3/20

6:45 am Naco
Same workout as Tomas minus the first set. At the end did:
10 x 50 swim @ 40

Good workout

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

Sunday 4/4/10 Workout @ Naco (Tomas' workout)

Dryland yesterday

Active recovery day

7:30am with Carlos

- 5 min WU
- 10 x 25 under water w/zoomers @ 40
- 10 x 50 free R2 @ 50
(37, 38, 38, 38, 38, 38, 39, 38, 38, 38)
- 50 ez
- 8 x 75 IM order @ 2:30 - working on drills and distance per stroke
1 & 5, 25 drill fly, 25 swim free dist per stroke, 25 swim fly
2 & 6, 25 drill back, 25 swim free dist per stroke, 25 swim back
3 & 7, 25 drill breast, 25 swim free dist per stroke, 25 swim breast
4 & 8, 25 drill free, 25 swim free dist per stroke, 25 swim free
- 4 x (54 seconds stationary kick pushing on wall + wait for top + 25 sprint) @ 1:40
- 200 cool down

Total time: 50 minutes

**Notes: Short workout. First workout since wednesday 3/31. Two-week speed phase of training starting tomorrow. 12 days till start of taper.

3/31/10 Wed. Punta Cana

65 minute workout in the pool hotel.

4/2/10 Friday

9:15 am
LRCC with Piero

5 min WU

10 x 50 rooster tail @1:00 5 & 9 sprints. 31 on both
2 x 5 min stationary kick set with 10lbn belt every 45 seconds and we switched
1 min rest between.

6 x 25 lung busters @ 40 3, 2, 1, 0 0 0

10 x 100 @ 1:30 pull but no pullboy. 50 free/ 50 back. 1:13, 14, 15, 16, 17, 18, 17, 19, 17, 14.
50 ez

6 x 25 lung busters @ 40 3, 2, 1, 0 0 0

8 x 50 IM Fly/back; back/breast; breast/free & free/fly. Fly on 50 and breast on 1:00

100 ez

70 min

Good workout. Tough pull set but good set.