Warmup
1 x 400 choice
6 x 50 (25 kick/25 build to sprint into wall)
Preset
2 × (4 × 50) @30" rest
**Middle 20m sprint all-out
Lactate Clearance
1 x 200 R1
Hypoxic Set
12 x 50 @45" rest
**15" static underwater + 15m underwater dolphin no breath + 10m easy + 6 fast strokes + rest of last 25 easy
Explosions (starting under the flags)
4 × 15m all-out sprints
Lactate Clearance
1 x 200 R1
Sprints for time w/flip turn (starting under the flags)
2 × 25 @3'00" rest
Cooldown
15 mins competition warm down
No hay comentarios:
Publicar un comentario