DRYLAND
25 minutos de liberación miofascial y movilidad
POOL WORKOUT
Warmup
3 x 100 Fr Swim Build by 25’s Dec 1-3 @ 2’00”
( 1st 100m no breath last 15m, 2nd 100 no breath last 10, 3rd l00m no breath last 5m )
3 x 200 Pull Fr/Bk by 50’s ( 1s 100 AE2 2nd 100 AE3 )
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
3 x 4 x 50
50 Steady Fr Swim AE1
25 AE1 Fr Swim + 25 AE3 Bk Swim
25 AE3 Bk Swim + 25 AE1 Fr Swim
50 Max Bk Swim (Full Race Start )
**** ANY 25 BK Swim is from Push 15m Breakout ****
+ 30 sec Rest Between each set
Lactate Clearance
400Fr Spiking 4/12 AE2 with Breathing 3/5/7 (FINS 12 AE1 Strokes Focus = DPS & Quality Catch Holding Water)
200m Head Lead Body Dolphin ON SIDE (Left//Right Side x 25’s)
Kick Test. (GOAL = Can you Kick 75m in same time?? Or < +3 sec?? IF NOT KICK NEEDS WORK!!!)
100m Dive Fr Swim MAX Timed + 30 sec Rest + 75m Fly Kick on Back MAX Timed PUSH OFF WALL + 1 min Rest
Turn Test (GOAL = Can you make same time?? Or < +2 sec?? IF NOT TURN NEEDS WORK!!!)
50m Bk Swim Race Start MAX Timed + 30 sec Rest + 45m Bk Swim with 2 T/turns (as above just Bk Swim) MAX Timed
30 sec Rest + 50m Fr AE1 + 20 sec Rest + 50m Bk Swim AE2 + 1min Rest
Test Set
10 x 100 @ 1’ 30” Odds Fr Swim AE2 & Evens Bk Swim AE3 ( Focus on Bk Hold Form at RP when fatigued )
Lactate Clearance
1 x 200m Fr Swim (Fins) @ 2’30” + 30” Rest ( 3’00” )
1 x 200m Bk Swim (Fins) @ 2’45” + 15” Rest ( 3’00” )
1 x 400m Fr Swim (Fins) AE2 40 BBM @6'00"
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 = 125 mins
Similar al del miércoles, este entrenamiento, aunque largo, fue más tolerable que el anterior. Mucho trabajo de adaptación de sistemas de energía y remoción de lactato. Seguiremos que este tipo de trabajo por tres semanas más, a partir de cuando empezaremos el taper. Ya muy cerca de la meta.
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