Warmup
1 x 300 choice
4 x 75 IM Switch @1'30"
6 x 50 (25 drill/25 swim) @20" rest
Preset
7 x 100 (50 kick/50 swim fast) @HR23
Pull (no paddles)
4 x (3 x 50)
Set #1 @55"
Set #2 @50"
Set #3 @45"
Set #4 @40"
No extra Recovery between sets.
Lactate Clearance
1 x 200 R1
Main Set
3 x (3 x 25 + 75)
25's Sprint @30"
75's R2
**60" rest between sets
+100 easy
3 x (3 x 50 + 75) R2 @HR23
**60" rest between sets
Cooldown
1 x 400 (25 sculling/25 swim)
No hay comentarios:
Publicar un comentario