Entrenamiento Martes 28 de Julio, 2015 (Piscina Larga)

KICK WORKOUT

Warmup
1 x 300 choice

Preset
12 x 50 con zoomers y snorkel @60"
+ 200 easy kick

Main Set
5 x (4 x 25 pateo sprint especialidad @40" + 100 pateo @2'30")
**mantener 100s por debajo de 2'00"

Cooldown
1 x 300 pateo suave

Entrenamiento Martes 20 de Enero, 2015

Warmup

1 x 400 choice

4 x 100 IM drill @20" rest

4 x 50 back @55" (Avg. 39")

Kick Ladder

100 fly kick w/snorkel + 200 free kick w/snorkel + 300 back kick + 300 free kick w/snorkel + 200 back kick on side + 100 fly kick on back for time (1'32")

Lactate Clearance

1 x 200 easy

Kick Set

12 × 50 @1'10" starting under the flags

Odds - 20" vertical kick + 20m back sprint kick + 25 easy

Evens - 20" vertical kick + 20m sprint swim back + 25 easy

**no rest in between 50s

1 x 200 head lead dolphin w/fins

Cooldown

1 x 400 (25 sculling/25 swim)