Warmup
1 x 300 choice
3 x 100 (25 sculling/50 swim/25 kick)
4 × 50 stroke build @60"
Preset (pull)
6 × 100 choice of paddles @1'45"
**holding R1+ and keeping perfect body position throughout each 100
+ 100 easy
Partial Race Measurements
2 x 4 x 50 - starting under the flags
#1. 20m sprint + 30m easy
#2. 30m sprint + 20m easy
#3. 40m sprint + 10m easy
#4. 50m sprint
+ 100 easy in between sets
Lactate Clearance
1 x 200 R1
Stretch Cords
4 x assist
Cooldown
1 x 400 (25 sculling/25 swim)
No hay comentarios:
Publicar un comentario