Warmup
1 x 300 choice
3 x 100 IM @1'45"
4 x 50 stroke (25 drill/25 swim) @20" rest
Preset (shooters)
12 x 25 underwater (no breath) @60"
Lactate Clearance
1 x 200 R1
Speed Play
4 x 100 spiking 4/8 @20" rest
Lactate Clearance
1 x 200 R1
Main Set (pace work)
4 x (6 x 25 + 3 x 100)
25s @30"
100s - Set 1 @1'40"; Set 2 @1'35"; Set 3 @1'30"; Set 4 @1'25"
**30" rest in between sets
Cooldown
1 x 400 (25 sculling/25 swim)
No hay comentarios:
Publicar un comentario