Entrenamiento Viernes 7 de Noviembre, 2014

Warmup
1 x 200 free AE1
1 x 200 free/form by 50s
1 x 100 back AE1

Test Set
4 x
(1 × 100 race pace for time from push + 45" rest
1 x 100 free spiking 4/12
1 x 100 free form)
#1. 1'09", #2. 1'07", #3. 1'06", #4. 1'04"
+ 2'00" rest in between sets

1 x 400 free @AE2 (target 5'30") time = 5'34"; HR 140 bpm

Power Drills
2 × (4 x 50) @1'30"
#1. 25 right arm back/25 AE1 free swim
#2. 25 left arm back/25 AE1 free swim
#3. 25 double arm back/25 AE1 free.swim
#4. 25 scoop drill/25 AE1 free swim

Turns
4 x 20m (quick in/out of walls) @30" rest

Cooldown
1 x 400 (25 scull/75 swim)