Entrenamiento Viernes 20 de Febrero, 2015

Warmup
1 x 300 choice, working your turns
3 x 100 free, breathing pattern 3/5/7 by 100 @1'45"
6 x 50 free rooster tail @20" rest

Preset
4 x (3 x 25 sprint kick @45" + 1 x 75 fly kick on back)

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

Put fins on
8 x 25 (15m underwater +10m sprint kick into wall) @30" rest

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

Main Set
6 x (60" stationary kick on wall + 25 rooster tail + 10 streamline jumps) @2'00"
+1'00" rest
1 x 100 stroke kick for time. Time: 1'32"

Cooldown
1 x 400 (25 sculling/25 swim)