Entrenamiento Lunes 16 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 respiración 5|3|7|3 x 25s
4 x 50 especialidad @55"

Preset
16 x 25 shooters w/fins @30" rest

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

Main Set
8 x (5 seconds stationary kick on wall + flip turn + 25 rooster tail + 25 build) @60"

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

8 x 50 @1'15"
(15m underwater + 4 strokes fast + stop under the flags + 15" vertical kick + rest of the 50 build)

Cooldown
1 x 400 easy (25 sculling/25 easy)