Warmup
1 x 400 choice
8 x 50 spiking 4/8 w/fins @60"
Preset (Power Drills)
12 x 50 (25 drill/25 swim) @20" rest
1 x 200 head lead dolphin
Main Set (kick ladder)
100 fly @2'00" (1'41") + 200 free @4'15" (3'44") + 300 stroke @20" rest (5'31") + 400 free @30" rest (7'46") + 300 stroke @20" rest (5'36") + 200 fly @4'15" (3'43") + 100 stroke for time (1'34")
Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - Ana (2'55")
8 x (30" stationary kick on wall + 25 rooster tail) @1'10"
Cooldown
1 x 400 (25 sculling/25 swim)
No hay comentarios:
Publicar un comentario