Entrenamiento Jueves 7 de Mayo, 2015

Warmup
1 x 400 choice
3 × 100 free hypoxic breathe only 4x @30" rest
4 x 50 w/fins (15m underwater + 35m build into wall) @30" rest
**work on race finish

Preset
4 × (4 × 50) @30" rest
Set #1 - Build
Set #2 - (25 kick + 25 swim R2)
Set #3 - from midpool, build each 25
Set #4 - start under the flags R2
**30" rest in between sets

Lactate Clearance
1 x 200 R1

Hypoxic Set
12 x 50 @45" rest
**20" static underwater + 15m underwater dolphin no breath + 20m sprint +  15m easy

Lactate Clearance
1 x 200 R1

Main Set
1 x 200 free R2
+ 100 easy
2 × 100 stroke R2
+ 100 easy
1 x 200 free R2
+ 100 easy
4 x 50 stroke R2

Cooldown
1 x 400 (combine swim, kick, sculling)