Entrenamiento Miércoles 10 de Diciembre, 2014

Warmup
1 x 400 choice
4 x 100 free (25 kick/25 swim)
8 x 50 back @60" (Avg. 41")

Preset (USRPT)
12 x 50 back @55" (target 38")

Pull
4 x (2x25 @30" + 50 @45" + 100 @1'30" + 50 @45" + 2×25 @30") - 100s (1'16", 1'15", 1'15", 1'14")
**1'00" rest in between sets

Drills
4 x (4x25 power drills + 1×50 swim @1'30")
**no additional rest between sets

3 x 50 back @10" rest + 30" rest after 3rd 50 + 1 x 50 P100 - last 50 (34")

Cooldown
1 x 400 (25 sculling/25 swim)