Entrenamiento Martes 20 de Enero, 2015

Warmup

1 x 400 choice

4 x 100 IM drill @20" rest

4 x 50 back @55" (Avg. 39")

Kick Ladder

100 fly kick w/snorkel + 200 free kick w/snorkel + 300 back kick + 300 free kick w/snorkel + 200 back kick on side + 100 fly kick on back for time (1'32")

Lactate Clearance

1 x 200 easy

Kick Set

12 × 50 @1'10" starting under the flags

Odds - 20" vertical kick + 20m back sprint kick + 25 easy

Evens - 20" vertical kick + 20m sprint swim back + 25 easy

**no rest in between 50s

1 x 200 head lead dolphin w/fins

Cooldown

1 x 400 (25 sculling/25 swim)