Warmup
1 x 400 @6'30"
3 × 100 free hypoxic breathing 6X per 100
4 x 50 spiking 4/12 @20" rest
Preset
4 x 150 (50 kick/50 drill/50 swim) @20" rest
4 x 100 pull choice of free or stroke @1'45"
4 × 50 (25 fly/25 free) @60"
Put fins on
1 x 300 head lead dolphin
Kick
4 x 50 + 100 + 4 × 50 + 100 + 4 x 50
50s build @1'10"
100s rooster tail @30" rest
Main Set
4 x (50 R2 from push + 25 easy + 50 R2 from midpool (fast turn) + 25 easy)
*20" rest after 1st 25
**30" rest in between sets
Cooldown
1 x 400 (25 sculling/25 swim)
No hay comentarios:
Publicar un comentario