Entrenamiento Jueves 5 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 free w/snorkel - perfect technique
4 x 50 spiking 4/8 - choice of free or stroke

Preset
4 x (3 x 25 + 1 x 50)
Rd 1 @5" rest
Rd 2 @10" rest
Rd 3 @15" rest
Rd 4 @20" rest
25's = Sprint.
50 = P100
**60" rest in between sets

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

Relay Start Go-Around
8 x 50 relay starts
Odds - 25 sprint, including turn/25 easy
Evens - 25 easy, accelerate into turn/25 sprint
**in odds accelerate into finish

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

Liga de Agua
2 x against
2 x assist

Cooldown
1 x 400 (25 sculling/25 swim)