Entrenamiento Martes 3 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 (25 build to sprint w/fast turn + 75 R1) @1'45"
4 x 50 stroke @50"

Preset (w/fins, no paddles)
4 x (4 x 50) @20" rest
#1. Half pool underwater + breakout + 2 fast strokes + rest of 50 easy
#2. Starting from under the flags, sprint to 25 + rest of 50 easy
#3. 25 build into turn + 2 strokes fast after turn + rest of 50 easy
#4. 50 sprint
**1'00" rest in between sets

Lactate Clearance
1 x 200 R1

Main Set
8 x 50 (25 stroke/25 free) @1'00"
+ 200 kick w/snorkel (put cardio cap on)
6 x 50 (25 free/25 stroke) @1'05"
+ 100 kick stroke on back
4 x 50 stroke fast @1'10"
+ immediately take to blocks and go 25 all out sprint
**All stroke portions of each 50 are fast

Cooldown
1 x 400 (25 sculling/25 swim)