DRYLAND
15 minutos de movilidad
POOL WORKOUT
Warmup
3 x 100 Fr Swim Decs 1-3 @2’00”
(#1. 100m no breath last 15m, #2.100 no breath last 10, #3. 100m no breath last 5m )
200 Pull Fr/Bk by 50’s
4 x 50 Fr Swim Dec 1-4 (Last 15m Fly Swim MAX – No Breath ) @1’’00”
Lactate Clearance
100 Spiking 8/12 Fr Swim // Bk Swim by 50’s @ 1’30 + 1min Rest
2 x 4 x 75m IM Switch (No Time)
#1. Fr 25 / Bk 25 / Br 25
#2. Bk 25 / Br 25 / Fly 25
#3. Br 25 / Fly 25 / Fr 25
#4. Fly 25 / Fr 25 / Bk 25
2 x 4 x 50
50 Steady Free Swim
25 AE1 Fr Swim + 25 AE3 Bk Swim
25 AE3 Bk Swim + 25 AE1 Fr Swim
50 Max Bk Swim (Full Race Start )
+ 30 sec Rest Between each set
6 x 100 IM (3 x Alternating Normal Order + Reverse Order) @ 2’00”
Put FINS on
LC 200Fr Spiking 4/12 AE2 with Breathing 3/5/7 (FINS 12 AE1 Strokes Focus = DPS & Quality Catch Holding Water)
Bk Swim Race Pace from Push 125m / 115m / 100m / 75m / 50m / 25m
(First 3 @ 1’45” + Last 3 @ 50” / 40” / 30”
LC 1 x 400 Fr Swim AE2 5’20 + 1’25” Rest ( 6’ 45” )
Test Set
100m Dive Fr Swim MAX Timed + 30 sec Rest + 45m Fr Swim with 2 T/turns 15m/15m/15m + 1 min Rest
50m Bk Swim Race Start MAX Timed + 30 sec Rest + 45m Bk Swim with 2 T/turns (as above just Bk Swim) MAX Timed
Cooldown
1 x 200 Head Lead Body Dolphin On Side (Left/Right x 25’s)
1 x 200 Pull AE1 Fr/Bk x 50’s
1 x 200 Prone Pull Buoy Skulling
Tiempo = 120 mins
No mucho que detallar aquí. Agotadísimo después de este workout.
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