Entrenamiento Lunes 18 de Mayo, 2015

Warmup
1 x 300 choice
4 x 100 (50 fly kick on back/50 free swim) @20" rest
4 x 50 stroke @60"

Preset (kick)
8 x (1 x 50 kick @60" + 1 x 75 rooster tail + 10" rest + 1 x 25 sprint choice)
**Emphasis on kicking hard on the rooster tail 75s
***Rest 30" after each repetition

Lactate Clearance
1 x 200 R1

Main Set
12 x 75 @HR23
+100 easy
12 x 50 @60" (middle 25 sprint working on lightning speed turns)

Cooldown
1 x 400 (25 sculling/25 swim)