Warmup
1 x 400 choice
4 x 100 PP w/snorkel (perfect technique) @1'45"
4 x 50 w/fins (25 free/25 fly) on fly last 10m no breath @20" rest
Resistance Work
8 x 50 build choice w/fins and t-shirt @60"
+1'00" rest
8 x 25 stroke w/weight belt & paddles @45"
+1'00" rest
8 x 25 free no breath @35"
+ 1'00" rest
4 x 25 liga de agua (resist) - hasta tocar la pared opuesta
Lactate Clearance
1 x 200 R1 (target 2'40"-2'45")
Streamline Work (starting under the flags)
12 x (sprint into turn + 5" underwater on streamline position + 4 dolphin kicks + sprint into wall (perfect race finish) @30" rest
+3'00" rest
1 x 25 all-out for time w/race start (Time: 14"44)
Cooldown
1 x 400 (25 sculling/25 swim)
