Entrenamiento Viernes 27 de Febrero, 2015

Warmup
1 x 300 choice
3 x 100 (25 kick + 25 drill + 50 swim) @20" rest
4 x 50 stroke @55"

USRPT (100m)
16 x 50 stroke @55" (32" | 32" | 33" | 33" | 33" | 33" | 34" | 35" | strike | 32" | 33" | 33" | 34" | 34" | 35" | strike | 31" | 32"

Lactate Clearance
1 x 200 R1

USRPT (50m)
20 × 25 stroke @40" (15m sprint/10m easy)

Lactate Clearance
1 x 200 R1

Walkbacks
12 x 25 sprint - walk back to the block, wait 15" before going again

Cooldown
400 to 600 (25 sculling/25 swim)

Excelente adaptación en tan solo dos prácticas. En el intento anterior sólo pude completar 12 x 50 de los 16 que incluye el set. Esta vez dos strikes en los mismos 16 x 50. Seguimos persiguiendo el mítico promedio de 30 segundos que me garantizará poder nadar la distancia de 200m en menos de 2'00". Seguimos avanzando!

Entrenamiento Jueves 26 de Febrero, 2015

Race Rehearsal

Competition Warmup
1 x 800 (combining swim, kick, drill)

4 × 25 fast @30"
+100 easy
4 x turns
+ 100 easy
2 x starts

Cooldown
1 x 200 easy

*****15 minutes rest

100 backstroke for time
14"58 | 15"66 | 16"36 | 15"93 = 1'02"53

**Muy contento con este resultado, más porque es en Febrero. Cerca de mi mejor marca como master. Muy animado para seguir trabajando duro para lograr los objetivos de este año.

Entrenamiento Miércoles 25 de Febrero, 2015

Active Recovery

1 x 1000 (combining swim, kick, sculling)

1 × 400 kick w/fins (take 8 strokes in the middle of each 50m - perfect technique & body position)

2 x (4x 50) drill
#1. Scoop drill
#2. One arm sculling
#3. 3:3:6
#4. Double-arm

8 x 50 swim backstroke R1 - perfect technique (counting strokes)

Cooldown
1 x 400 (50 sculling/50 swim)

Entrenamiento Martes 24 de Febrero, 2015

Warmup
1 x 300 choice
3 x 100 (25 no breath + 75 stroke) @20" rest
6 x 50 w/fins @60" (25 free/25 fly) last 10m of 25 fly in sprint

Preset
20 x 50 swim choice w/fins @55"
Descend 1-5
**1'00" rest after each set of 5
Target: P100

Lactate Clearance
1 x 200 R1 (each on their target)

Turns
20 x 25 @45" - starting from midpool

Lactate Clearance
1 x 200 R1 (each on their target)

Relay Start Go-Around
8 x 50 R2 w/fast turns and finishes

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 23 de Febrero, 2015

Warmup
1 x 300 choice - working on turns and underwaters
3 x 100 spiking 4/12 @1'45"
+ 100 easy

USRPT (100m)
24 x 25 back @35" (16" | 16" | 16" | 16" | 17" | 17" | 17" | 16" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 18" | strike | 16" | 17" | 17" | 17" )

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'40"

USRPT (200m)
20 x 50 free @55" (32" | 34" | 35" | 36" | strike | 34" | 35" | 36" | strike | 33" | 35" | 35" | 36" | strike out

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'43"
+2'00" rest

Broken R2
1 x 100 (10" @50m, 10" @75m)
Time: 31" + 16" + 16" = 1'03"

Cooldown
1 x 600 (combine swim,snorkel, sculling & easy kick)

Entrenamiento Viernes 20 de Febrero, 2015

Warmup
1 x 300 choice, working your turns
3 x 100 free, breathing pattern 3/5/7 by 100 @1'45"
6 x 50 free rooster tail @20" rest

Preset
4 x (3 x 25 sprint kick @45" + 1 x 75 fly kick on back)

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'43"

Put fins on
8 x 25 (15m underwater +10m sprint kick into wall) @30" rest

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'40"

Main Set
6 x (60" stationary kick on wall + 25 rooster tail + 10 streamline jumps) @2'00"
+1'00" rest
1 x 100 stroke kick for time. Time: 1'32"

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 19 de Febrero, 2015

Warmup
1 x 300 choice, working your turns
3 x 100 stroke @20" rest
6 x 50 spiking 4/8 @60"

Preset
4 x (2 x 25 fast @30" + 1 x 50 @1'30")
**no additional rest in between sets
25s fast
50s P100

Lactate Clearance
1 x 200 R1

USRPT (for 50m races)
12 x 25 (15m all out + 10m easy) @40"

Lactate Clearance
1 x 200 R1

USRPT (for 100m races)
20 x 25 @35" (Avg. 17")

Cooldown
20 minutes (combine kick, snorkel, pull)

Entrenamiento Martes 17 de Febrero, 2015

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)

Entrenamiento Lunes 16 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 respiración 5|3|7|3 x 25s
4 x 50 especialidad @55"

Preset
16 x 25 shooters w/fins @30" rest

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'44"

Main Set
8 x (5 seconds stationary kick on wall + flip turn + 25 rooster tail + 25 build) @60"

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'45"

8 x 50 @1'15"
(15m underwater + 4 strokes fast + stop under the flags + 15" vertical kick + rest of the 50 build)

Cooldown
1 x 400 easy (25 sculling/25 easy)

Entrenamiento Jueves 12 de Febrero, 2015

Competition warmup
1 x 800 (combine swim, drills, snorkel & sculling)

4 x 50 swim w/fins (choice of build or spiking)

200 kick w/board to loose up legs

2 x reactions (10m-15m)
2 x race start w/breakout (2 strokes)

200 cooldown

------------------ 15 mins ---------------

Swim for time, with race start.

Event: 200m free
Time: 2'10"15
Splits: 29'66" | 32'63" | 33'89" | 33'97"

Muy contento con este resultado ya que es 3 segundos más rápido que mi mejor marca como nadador máster, de Noviembre 2014. Seguimos avanzando a pasos agigantados #rumboamedellin hacia los #PanamsMaster2015

Entrenamiento Miércoles 11 de Febrero, 2015

Warmup
1 x 300 choice
3 x 100 (25 drill/25 swim) **drill focused on arm recovery @20" rest
4 x 50 kick w/snorkel @20" rest

Preset (Pull no paddles)
8 x 75 @1'30" (50 breathing every 5 strokes/25 sculling)
8 x 25 no breath @45"

Main Set
8 x 100 (75 free/25 stroke) @1'40"
8 x 25 flutter kick on side @50"

Cooldown
1 x 400 (25 sculling/25 swim)

Después de un día intenso de entrenamientos, siempre es conveniente tener una sesión de recuperación como esta. Al completarla estarás manteniendo tu cuerpo activo, aunque no exigido cardiovascularmente. Mantendrás el sentimiento de tu cuerpo en el agua, preparándolo así para la próxima sesión exigente de entrenamiento.

Entrenamiento Martes 10 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 (25 stroke/75 free)
4 x 50 spiking 4/8 w/fins @60"

Preset (Power Drills)
4 x (4 x 25) @15" rest

USRPT
16 x 50 back @55" (35" | 35" | 35" | 35" | 36" | 36" | 37" | 38" | strike | 36" | 36" | 37" | 39" | strike | 35" | 35")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'49"!!!!

USRPT
16 x 25 stroke @35" (15" | 15" | 16" | 16" | 16" | 16" | 16" | 17" | 16" | 16" | 16" | 16" | 16" | 17" | 16" | 16")

Cooldown (Lactate Clearance)
1 x 400 (25 scull/25 swim)

Entrenamiento Lunes 9 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 (25 fly + 75 free)
4 x 50 stroke @60" (Avg. 39")

Preset
WallKick - 6 x 50 @60"
Streamline kick against wall for :05 seconds without a
breath. Immediately flip and Sprint 25m including turn + 25 easy
+1'00" rest
Kick Fast - 2 x 50 @60" (Free - 50" | 50")
Kick Fast - 2 x 75 @ HR23 (Free - 1'17" | 1'18")
Kick Fast - 2 x 50 @60" (Free - 50" | 51")
**todo el set es rápido

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time = 2'43"

Pull
3 x (75 + 50) Broken w/15" rest @2'00"
#1 = (Build 50 + 25 Fast) 55" + 50 R2 (33")
#2 = (Build 25 + 50 Fast) 54" + 50 R2 (33")
#3 = (75 Fast) 53" + 50 R2 (33")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time = 2'45"

MainSet
3 x 50 @45" (33" | 33" | 34")
+100 easy
3 x 50 @50" (34" | 34" | 33")
+100 easy
3 x 50 @55" (32" | 32" | 32")
+100 easy
3 x 50 @60" (32" | 32" | 32")

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 6 de Febrero, 2015

Warmup
1 x 400 choice
4 x 75 (25 fly/25 stroke/25 free)
6 x 50 back @60" (Avg. 38")

Preset (Pull-Paddle)
3 × (50 R2 @50" + 100 breathing every 5 strokes + 150 w/snorkel)
**30" rest between sets
50s: 32", 32", 32"

Main Set
6 x 150 build @2'30" (Avg. 1'56")
+ 100 easy
+ 1'00" rest
6 x 150 descend @2'30" (2'00" | 1'58" | 1'57" | 1'55" | 1'51" | 1'48")

Cooldown (Lactate Clearance)
1 × 400 (25 sculling/25 swim)

Entrenamiento Jueves 5 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 free w/snorkel - perfect technique
4 x 50 spiking 4/8 - choice of free or stroke

Preset
4 x (3 x 25 + 1 x 50)
Rd 1 @5" rest
Rd 2 @10" rest
Rd 3 @15" rest
Rd 4 @20" rest
25's = Sprint.
50 = P100
**60" rest in between sets

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45")

Relay Start Go-Around
8 x 50 relay starts
Odds - 25 sprint, including turn/25 easy
Evens - 25 easy, accelerate into turn/25 sprint
**in odds accelerate into finish

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45")

Liga de Agua
2 x against
2 x assist

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Miércoles 4 de Febrero, 2015

Warmup
1 x 300 choice
6 x 50 back (25 scoop drill/25 regular backstroke)

Drills
8 x 75 free (25 sculling/25 one-arm freestyle with one arm extended in front/25 one-arm freestyle with one arm to the side) @20" rest
+ 1'00" rest
8 x 50 free w/snorkel (perfect technique) @15" rest

+2'00" rest

8 x 75 back (25 sculling/25 one-arm back/25 double arm back) @20" rest
+ 1'00" rest
8 x 50 back (perfect technique) @15" rest

Cooldown
1 x 400 easy (25 sculling/25 swim)

Entrenamiento Martes 3 de Febrero, 2015

Warmup
1 x 400 choice
8 x 50 spiking 4/8 w/fins @60"

Preset (Power Drills)
12 x 50 (25 drill/25 swim) @20" rest

1 x 200 head lead dolphin

Main Set (kick ladder)
100 fly @2'00" (1'41") + 200 free @4'15" (3'44") + 300 stroke @20" rest (5'31") + 400 free @30" rest (7'46") + 300 stroke @20" rest (5'36") + 200 fly @4'15" (3'43") + 100 stroke for time (1'34")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - Ana (2'55")

8 x (30" stationary kick on wall + 25 rooster tail) @1'10"

Cooldown
1 x 400 (25 sculling/25 swim)