Building run with 5min easy at the end
6x125m Free DESCENT (from E to H) R/30''
10x25 (odds:kicking / pairs:strokes) R/20''
3x200m (M-M-H) R/20
10x(3/2)min , better at turbo trainer.
Goal: work cadence >115rpm on sets + transform 10min at regular cadence.
4x100 Technique roll buoy R/20
4x50 Kicking w/board R/20
4x25 Kicking w/socks R/20
2x100 Free technique w/fly kicks R/20
2x50 Kicking back strong R/20
3x200 E R/30 Strokes
Fartlek 10km with 2x(500 H/ 2000 E) .
Functional strength routine:
* 3x6 squats (weight equivalent to 15 reps).
* 3x7 biceps pull-ups.
* Glutes 5' with bands.
* 5x25 Abs + 2 planks 30''.
* Ankles eccentrics.
//// VIDEOS ///
* Squats: basic level without weight, next level with just the bar, advanced level with weights and using the cage. We do a max of 6 reps.
* Pull-ups: https://www.youtube.com/watch?v=yOdq5W2gh7E
* Ankle eccentric: