Entrenamiento Viernes 17 de Abril, 2015

Warmup
1 x 200 choice
4 x 50 stroke drill @20" rest
8 x 25 kick w/board @35"

Preset
4 x (3 × 25) @20" rest
**15m streamline kick underwater + 4 fast strokes + rest of 25 easy

6 x 50 @60"
**10" stationary kick on wall + flip turn + swim at HR23

Paddles
5 x 100 stroke w/paddles only @1'45"

Main Set
3 x 50 stroke @55" + 60" rest + 50 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 75 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 100 fast w/fins

Lactate Clearance
1 x 200 R1

Stretch Cord
4 x assist

Cooldown
1 x 400 (25 sculling/25 swim)