4/25/10 Sunday LRCC 24/20 Taper

4:30 pm LRCC

WU
10 x 50 pull lung busters @ 1:00 2 breaths per 50
3 x 200 pull @ 3:00. Alternate 25 back/25 free
50 ez

300 kick
2 x 25 sprint kick @ 1:30. Fly times: 21 & 20
50 ez

10 x 50 swim @ 40

50 ez

4 x 25 fly @ 30. Pace 16. Did 16 on all

50 ez

6 x turns

Total time 55 minutes

Felt good at the beginning but the 25 fly were very hard and the 50's @40 was a hard set too. Will swim tomorrow and take off Tues. 6 days to Ft Myers.

4/23/10 Friday Naco 23/20

6:40 am Naco with Piero, Carlos, AnaYsa & Cynthia

WU

12 x 50 rooster tail @ 1:00. 5 & 9 all out back
Felt really out of breath in #5. Like I could not get enough air in my lungs
4 x 25 sprint kick @ 1:00. 19, 20, 20, 20

50 ez

4 x 75 lung busters 6, 6, 5, 4. @ 1:40. Carlos made them all on 4 breaths.
4 x 50 lung busters 3, 2, 1, 0 @ 1:30
4 x 25 no breath @ 35

50 ez

75 all out with fins. Back. 47

25 ez

5 x 100 @ 1:30
50 back/ 50 free
Was really out of breath here but the last one that feeling was gone.

10 x 25 from a dive.
1-4 lung busters
5-10 walk backs @1:15

75 ez

Total time 74 minutes

Good workout but don't know what happened with my shortness of breath. Later it was fine but while it was happening really had a hard time breathing.

Last hard workout before Ft Myers. Tapper begins now. Tomorrow off.

4/22/10 Thursday 22/20

6:45 am Naco
With Cynthia

400 WU
12 x 50 kick @ 1:00 fins. Hold under 45. #4 & # 9 Super fast. Under 40. Made them all under 45. Fast 39 & 41
50 ez
4 (3 x 50) @50 pull desc. One set free, one set back
50 ez
2 (6 x 25) @30 hold 15/16 rest 30 sec between sets. First set fly. Holding 16. Second set back holding 17+
50 ez
AEROBIC SET:
SWIM 400 (SMOOTH PACE) goal: 5:40 @ 6:00 Did: 1:26 (per 100)
SWIM 300 (SAME PACE AS 400) goal: 4:15 @ 4:30 Did: 1:25
SWIM 300 (FASTER THAN 1ST 300) goal 4:00 @4:30 1:22
SWIM 200 (SAME PACE AS 2ND 300) goal 2:40 @ 3:00 Did: 1:22
SWIM 200 (FASTER THAN 1ST 200) goal 2:35 @ 3:00 Did: 1:17
SWIM 100 (SAME PACE AS 2ND 200) goal 1:17 @ 1:30 Did: 1:14
SWIM 100 (FASTER THAN 1ST 100) goal 1:09, Did: 1:11 (a lo maximo q te quede)

100 EZ

Descent workout. Stil feel tired.

4/21/10 Wednesday 21/20

7:15 am LRCC
Reached my goal for workouts this month.

WU

6 X100 BACK KICK @2:10
4 X 25 back sprints @1:00

6 x 25 lung busters @ 30. Ez, 2, 1, 1, 1, 1

75 all out back w/ zomers 47

6 x 25 lung busters @ 30. Ez, 2, 1, 1, 1, 1

4 (150 IM @ 2:20 + 3 x 50 @ 40) @ 6:00
The first set did it on 2:30 because my time of 2:15 caught me by surprise. Rest @ 2:20
The 150's were 2:15, 2:10, 09 & 07. The 50's was going 36 on most.

100 ez

Total time 68 minutes

Florida meet in 10 days

4/20/10 Tuesday 20/20

5:30 pm LRCC

WU
6 x 75 kick fly @ 1:45
4 x 25 sprint kick fly @ 1:00. Held 22 on all
50 ez

9 x 50 breast @ 1:10
Repeat:
3 kicks per stroke
2 pull per breath no kick no pullboy
- swim

6 x 25 lung busters

10 x 50 fly from a dive @ 1:45
Held 33 on all except for last one 32.

200 ez

Total time 59 minutes

Another slow workout. Tomorrow will go longer but only one for the day.

4/20/10 Tuesday 19/20

6:50 am. LRCC

WU

12 x 50 kick no board. IM order by 50. 10 sec rest

12 x 50 pull

50 ez

3 x 200 IM broken by 50s. 10 sec rest @ 6:00min. 2:37, 34, 29.

100 ez

Total time 59 minutes

Awful time in the IM. Should be in the high teens!

4/16/10 Naco 17/20

Morning workout at Naco but forgot to post it and can't remember what we did!
Main set was IM.

Also swam with Maritza Thursday pm for 16/20 workout