Entrenamiento Martes 16 de Diciembre, 2014

Warmup

1 x 400 choice

4 x 100 back (25 kick/25 swim)

4 x 50 free (25 underwater freestyle/25 swim)

Main Set

6×50 free kick w/snorkel no fins @1'05" +

2×150 free pull no paddles @2'15" +

12×25 back drill @10" rest +

1×300 free @4'30" +

2×150 free @2'20" +

1×300 free @4'30" +

3×100 free @1'30" +

1×300 free @4'30" +

4×75 back @1'20" +

3 x 100 back @1'35" +

6 x 50 back @55"

Cooldown

1 x 400 (25 sculling/25 swim)

Entrenamiento Sabado 13 de Diciembre, 2014

Warmup

1 x 400 choice

4 x 100 back (25 kick/25 swim) @20" rest

8 x 50 back (25 drill/25 swim) @15" rest

Preset

6 x (3 x 25) free (controlled breathing) @15" rest

#1. Breathe twice

#2. Breather once

#3. No breath

Main Set

2 x (1 x 25 back @35" + 1 x 100 free @1'30" + 1 x 50 back @60" +1 x 100 free @1'30"+ 1 x 75 back @1'20" + 1 x 100 free @1'30" + 1 x 100 back @1'40" + 1 x 100 free @1'30" + 1 x 75 back @1'20" + 1 x 100 free @1'30" + 1 x 50 back @60" + 1 x 100 free @1'30" + 1 x 25 back @35")

**1'00" rest in between sets

Avg. 100s free on Set #1: 1'21"

Avg. 100s free on Set #2: 1'19"

Cooldown (Lactate Clearance)

1 x 200 swim easy + 1 x 200 (25 scull/25 swim)

Entrenamiento Jueves 11 de Diciembre, 2014

Warmup

1 x 400 choice

4 x 100 free (25 swim/25 sculling)

8 x 50 back (25 drill/25 swim)

Kick Set (ladder)

100 fly + 200 free + 300 free + 400 free + 400 back + 300 back + 200 back + 100 fly kick on back

Time on ladder: 44'

Cooldown

1 x 400 (25 scull/25 swim)

Entrenamiento Miércoles 10 de Diciembre, 2014

Warmup
1 x 400 choice
4 x 100 free (25 kick/25 swim)
8 x 50 back @60" (Avg. 41")

Preset (USRPT)
12 x 50 back @55" (target 38")

Pull
4 x (2x25 @30" + 50 @45" + 100 @1'30" + 50 @45" + 2×25 @30") - 100s (1'16", 1'15", 1'15", 1'14")
**1'00" rest in between sets

Drills
4 x (4x25 power drills + 1×50 swim @1'30")
**no additional rest between sets

3 x 50 back @10" rest + 30" rest after 3rd 50 + 1 x 50 P100 - last 50 (34")

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento martes 9 de Diciembre, 2015

Warmup
1 x 400 choice (start working the dolphin kicks after every turn)
4 x 100 free (25 swim/25 breathe once)
8 x 50 back (25 kick/25 swim)

Preset
4 x 150 pull (125 free/25 back) @20" rest (Avg. 2'00")
12 x 25 back drills @15" rest
#1. 3:3:6
#2. Scoop drill
#3. Double arm back

Main Set (ladder)
100 back @10" rest (1'20") + 200 back (25 kick/25 swim) + 300 pull free no paddles @4'30" (4'03") + 400 kick no fins w/snorkel & cardio cap @20" rest (8'14") + 400 free (breathing pattern 3-5-3-7) @20" rest + 300 back @4'30" (4'24") + 200 back (25 kick/25 swim) @15" rest + 100 back focus on rotation & high elbow catch

Cooldown
1 x 400 (25 scull/25 swim)

Entrenamiento Sábado 6 de Diciembre, 2015

WarmUp
1 x 400 choice
4 x 100 back @20" rest (25 swim/25 drill of choice)
8 x 50 free @15" rest (breathing pattern 3-5-7-9 x 50s; repeat)

Preset
3 x 400 pull free @5'30", descend 1-3 (5'21", 5'14", 5'06")

Lactate Clearance
1 x 200 easy breathing pattern 3-5-5-3 by 50s

USRPT
20 X 25 back @35" - focus on hand entry & rotatio (Avg. 19")

Cooldown (Lactate Clearance)
1 × 500 (25 sculling/25 swim)

Entrenamiento Viernes 5 de Diciembre, 2014

WarmUp
1 x 400 choice
4 x 100 @20" rest (25 swim/25 sculling)
8 x 50 back @15" rest (25 kick/25 swim)

Kick Set

4 x 200 free kick w/snorkel @4'30"

Lactate Clearance

1 x 200 easy breating pattern 3-5-5-3

Main Set

10 x 200

#1 to #4. Swim @3'00" descend 1-4  (2'46", 2'41", 2'37", 2'33)

#5 to #8. 50 kick-100 swim-50 kick @3'30" - kick w/board (Avg. 3'17")

#9 & #10. Pull w/o paddles@2'50" (2'36", 2'33")

Cooldown

1 x 400 easy (25 scull/25 swim)

Entrenamiento Martes 2 de Diciembre, 2014

WarmUp
1 x 400 choice
4 x 100 @20" rest (25 swim/25 sculling)
8 x 50 back @15" rest (25 kick/25 swim)

1 × 400 spiking 4/12 + 2'00" rest

Main Set (test set)
20 x 100 free @1'30" (target 1'17")
[1'16", 1'18", 1'17", 1'18", 1'17", 1'17", 1'18", 1'16", 1'17", 1'16", 1'16", 1'17", 1'17", 1'17", 1'16", 1'16", 1'15", 1'16", 1'15", 1'15"]

Cooldown
1 x 400 (25 sculling/25 swim)

Prueba exigente la de hoy, pero con resultados favorables. Buen parámetro a superar la próxima vez que nos toque hacer este set. Seguimos sintiendo la adaptación del entrenamiento, en especial en lo que respecta al acondicionamiento aeróbico. Seguimos adelante #rumboamedellín #panammasters2015 .