Entrenamiento Jueves 29 de Enero, 2015

Warmup
1 x 400 easy
4 x 100 free w/snorkel working on perfect technique @20" rest
4 x 50 spiking 4/8

USRPT
20 x 50 back @55" (36", 39", 39", 39", 39", 39", 40", 39", 40", 39", 39", 39", 40", 40", 39", 39", 39", 39", 39", 39")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - 2'43"

Kick (shooters) w/fins
12 x 25 @60"

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - 2'44"

Vertical kick (Tabata protocol)
4 x (20 secs vertical kick + 10" rest)
+ 100 easy
4 x (20 secs vertical kick + 10" rest)
+ 100 easy

Cooldown
1 x 400 (25 scull/25 swim)