Entrenamiento Viernes 24 de Julio, 2015

FORTALECIMIENTO DE PIERNAS

15 minutos de fortalecimiento del core

15 minutos de gradas

Protocolo Tabata
5 x (4 mins de 20" pateo vertical + 10" de descanso)

Entrenamiento Miércoles 1ro de Abril, 2015

Warmup
1 × 400 choice
1 x 200 stroke Swim R1
6 x 50 head lead dolphin @20" rest

Preset
FINS - 8  x 50 (35m free R1 + 15m sprint fly) @20" rest

Lactate Clearance (FINS)
1 x 200 R1

Core Drills (FINS)
16 x 50 @ 1'30"
4 x (25 Underwater dolphin into vertical kick with arms on streamline + 25 swim R1)
4 x (25 30 deg Titanic Kick + 25 swim R1)
4 x (25 Free Kick "Mercy" Drill + 25 swim R1)
4 x (25 fly kick on back+ 25 swim R1)

+ 2'00" rest

TABATA - 4'00" Protocol
20" ON + 10" REST

Lactate Clearance
1 x 200 R1

Main Set (Race Starts)
4 ×
( start + 15m sprint +
Start + 25m sprint +
Start + 35m sprint +
Start + 50m sprint)
**60" rest between sets

COOLDOWN     
1 x 400 combine Sculling & Swim