Entrenamiento Jueves 19 de Marzo, 2015

Mañana (lleven las piernas de repuesto):

1 × 400 Fr Swim (200 breathing 3/5 by 50s + 200 breathing 3/5/7/9 by 50's)
1 x 200 stroke Swim R1
FINS 1 × 300 - Head Lead Body Dolphin (WORKING ON AWARENESS - Feeling slowing of HR)

Preset
FINS - 8  x 50 (20m Fly Sprint + 30m easy Free) @20" rest

Lactate Clearance
1 x 200 R1

Core Drills 1 (FINS)
16 x 50 @ 1'30"
4 x 25 Fr Kick "Mercy" Drill + 25 swim R1
4 x 25 90 deg Titanic Kick + 25 swim R1
4 x 25 Fly Kick "Mercy" Drill + 25 swim R1
4 x 25 30 deg Titanic Kick + 25 swim R1

Core Drills 2 (FINS)
4 Sets of 30" ON + 30" REST
**Find ROM in Kick that keeps Head Up but little movement in position

1. Vertical Fly Kick with arms crossed so hands touching opposite shoulder

2. Vertical Fly Kick with arms behind head with fingers interlaced

3. Vertical Fly Kick with hands pointing direct to sky in alignment with your body

Main Set - KICK-SWIM (FINS)
Kick
2 x 100m Fly Kick on back R2 @20" Rest
+ 1 × 100 Free Swim R1 @ 2'00"    
1 × 200m Fly Kick Prone Streamline @40" Rest
1 x 300m Fly Kick (w/Board)

Swim
4 x 100 Fr Swim Build by 25's @2' 00"
#1 - No breath LAST 5m
#2 - No breath FIRST 10m
#3 - No breath LAST 15m
#4 - No breath FIRST 20m

COOLDOWN     
1 x 400 combine Sculling & Swim