Entrenamiento Lunes 10 de Noviembre, 2014

Competicion Warmup
1 x 500 choice of Swim/drill/kick

Preset
3 x ( 75 @1'00" + 100 @1'45" + 75 @target 50")
Set #1. 54"....49"
Set #2. 55"....49
Set #3. 56"....51"
1'00" rest in between sets

Lactate Clearance
1 x 200 free @4'00" (target 2'40" - 2'45") Time = 2'50"

Power drills
2 x (4 x 50)
#1. 25 right arm back/25 free AE1
#2. 25 left arm back/25 free AE1
#3. 25 double arn back/25 free AE1
#4. 25 scoop drill /25 free AE1

Pull
1 x 400 free (100 25 build/75 AE1, 100 50 build/50 AE1, 100 75 build/25 AE1, 100 build)

USRPT
2 x (8 x 25) pull back @35" - working on generating rotation from the core to aid on fast hand entry
Set #1. Pull (Avg. 19")
Set #2. Swim (Avg. 18")

Cooldown - LC
1 x 400 (25 scull/75 swim)