Entrenamiento Lunes 9 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 (25 fly + 75 free)
4 x 50 stroke @60" (Avg. 39")

Preset
WallKick - 6 x 50 @60"
Streamline kick against wall for :05 seconds without a
breath. Immediately flip and Sprint 25m including turn + 25 easy
+1'00" rest
Kick Fast - 2 x 50 @60" (Free - 50" | 50")
Kick Fast - 2 x 75 @ HR23 (Free - 1'17" | 1'18")
Kick Fast - 2 x 50 @60" (Free - 50" | 51")
**todo el set es rápido

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

Pull
3 x (75 + 50) Broken w/15" rest @2'00"
#1 = (Build 50 + 25 Fast) 55" + 50 R2 (33")
#2 = (Build 25 + 50 Fast) 54" + 50 R2 (33")
#3 = (75 Fast) 53" + 50 R2 (33")

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

MainSet
3 x 50 @45" (33" | 33" | 34")
+100 easy
3 x 50 @50" (34" | 34" | 33")
+100 easy
3 x 50 @55" (32" | 32" | 32")
+100 easy
3 x 50 @60" (32" | 32" | 32")

Cooldown
1 x 400 (25 sculling/25 swim)