Entrenamiento Viernes 10 de Abril, 2015

SCM

WarmUp
1 x 400 choice
4 x 100 (50 kick/50 swim) @2'00"
4 x 50 Power Drills @20" rest

Preset (Kick)
8 x 30" Vertical Kick @30" rest
Odds = hands behind head
Evens = Arms at side sculling

Vertical Board/Horizontal Board
12 x 25 @40"
**Half-lap vertical board then half-lap horizontal board

3 x 100 Free @1'25" Even Pace P200

MainSet
3 x 100 P200 @1'20"/1'25"/1'30"/1'35" (choose your interval)

2 x 25 + 75 + 2 x 25 Holding P200
25's @25"; 75 @1'05"

3 x 75 @1'05" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200
25's @30"; 75 @1'20"

3 x 50 @45" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200.
25's @30"; 75 @1'20"

Lactate Clearance
1 x 200 R1

Pace Work for time (starting from midpool | 4 turns)
1 x 100 P200 - race pace

Cooldown
400 - 600 (25 sculling/25 swim)