Entrenamiento Lunes 2 de Marzo, 2015

Warmup
1 x 150 choice + 1 x 100 sculling + 1 x 50 free w/fists closed
6 x 50 w/fins (25 underwater freestyle/25 regular freestyle) @30" rest

Preset (PP)
8 x 75 @1'15" (middle 25 fast)
+100 easy

Power Drills
12 x 25 @45"
+1'00" rest

Main Set (USRPT for 400m)
22 x 75 free @1'15"
(Times: 53" | 53" | 53" | 54" | 54" | 54" | 54" | 55" | 54" | 55" | 55" | 54" | 55" | 55" | 56" | strike | 53" | 53" | 54" | 54" | 55" | 56")

Lactate Clearance
1 x 200 R1

1 x 200 mVO2 (according to intensity table)
Target: 2'17" (Time: 2'19")

Cooldown
400 - 600 (25 sculling/25 swim)