Entrenamiento Lunes 23 de Febrero, 2015

Warmup
1 x 300 choice - working on turns and underwaters
3 x 100 spiking 4/12 @1'45"
+ 100 easy

USRPT (100m)
24 x 25 back @35" (16" | 16" | 16" | 16" | 17" | 17" | 17" | 16" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 18" | strike | 16" | 17" | 17" | 17" )

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

USRPT (200m)
20 x 50 free @55" (32" | 34" | 35" | 36" | strike | 34" | 35" | 36" | strike | 33" | 35" | 35" | 36" | strike out

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'43"
+2'00" rest

Broken R2
1 x 100 (10" @50m, 10" @75m)
Time: 31" + 16" + 16" = 1'03"

Cooldown
1 x 600 (combine swim,snorkel, sculling & easy kick)