Entrenamiento Miércoles 22 de Julio, 2015 (Piscina Larga)

KICK WORKOUT

Warmup
1 x 300 choice

40 x 50 back kick @1'15" (holding under 55")
**Underwater to 15m en todos los 50s
1-10 Avg. 53"
11-20 Avg. 54"
21-30 Avg. 53"
31-40 Avg. 52"

20 × 25 shooters w/Finis monofin @45"

Cooldown
1 x 300 easy kick

Entrenamiento Martes 3 de Febrero, 2015

Warmup
1 x 400 choice
8 x 50 spiking 4/8 w/fins @60"

Preset (Power Drills)
12 x 50 (25 drill/25 swim) @20" rest

1 x 200 head lead dolphin

Main Set (kick ladder)
100 fly @2'00" (1'41") + 200 free @4'15" (3'44") + 300 stroke @20" rest (5'31") + 400 free @30" rest (7'46") + 300 stroke @20" rest (5'36") + 200 fly @4'15" (3'43") + 100 stroke for time (1'34")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - Ana (2'55")

8 x (30" stationary kick on wall + 25 rooster tail) @1'10"

Cooldown
1 x 400 (25 sculling/25 swim)