Warmup
8 x 50 @20" rest increasing intensity every 2 50s
4 x 75 @20" rest (25 kick/25 drill/25 swim) last 10m of last 25 sprint into wall - perfect race finish
Preset
6 × (25 butterfly kick on back + 25 sprint kick all-out + 10" stationary kick on wall + flip turn + 25 all-out sprint + 25 easy)
Lactate Clearance
1 x 200 R1
Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 200 easy
+2'00" rest
1 x race pace stroke 50/75/100/125 @2'00" rest
Lactate Clearance
1 x 200 R1
Turns
10 mins of race speed turns (work on transfering speed from swim to wall to streamline to breakout)
Cooldown (LC)
1 x 600 easy
No hay comentarios:
Publicar un comentario