Entrenamiento Miércoles 15 de Abril, 2015

Warmup
1 x 200 choice
3 x 100 kick (25 fly on back/75 choice) @20" rest
8 x 50 spiking 4/8 @60"

Preset (kick)
4 × (25 board on vertical pos./25 regular + 25 kick build + 15" rest + 50 kick all-out for time)
**60" rest between sets

6 x (5" stationary kick on wall - no breath + 25 sprint + 25 easy) @60"

Lactate Clearance
1 x 200 R1

Core Drills (Fins)
16 × 50 @1'30"
4 × (25 underwater dolphin + 25 swim R1)
4 × (25 30 deg titanic kick + 25 swim R1)
4 × (25 free kick "Mercy" drill + 25 swim R1)
4 × (25 fly kick "Mercy" drill + 25 swim R1)

+ 100 easy

Broken Swim from a Push (choice of 100 or 200)

Cooldown
1 x 400 (25 sculling/25 swim)