Entrenamiento Martes 31 de Marzo, 2015

Warmup
1 x 300 Choice
4 x 50 Free build to sprint (last 15m fly)
Odds - no breath last 5m
Evens - no breath last 10m
1 x 300 Free R1

Explosions
12 x 50 @30" rest
Odds - Free (10m sculling + 15m sprint)
Evens - Stroke (10m sculling + 15m sprint)

Put fins on
1 x 400 R1

Test Set
4 x
(1 × 100 Stroke R2 to RL @45" rest
1 x 100 Free Spiking 4/12
1 x 100 head lead dolphin)
**60" rest in between sets

Lactate Clearance
1 x 200 R1

Turns
8 x 50 @30" rest - starting and finishing under the flags

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 30 de Marzo, 2015

Warmup
1 x 300 choice
4 x 75 IM Switch @1'30"
6 x 50 (25 drill/25 swim) @20" rest

Preset
7 x 100 (50 kick/50 swim fast) @HR23

Pull (no paddles)
4 x (3 x 50)
Set #1 @55"
Set #2 @50"
Set #3 @45"
Set #4 @40"
No extra Recovery between sets.

Lactate Clearance
1 x 200 R1

Main Set
3 x (3 x 25 + 75)
25's Sprint @30"
75's R2
**60" rest between sets

+100 easy

3 x (3 x 50 + 75) R2 @HR23
**60" rest between sets

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 27 de Marzo, 2015

Warmup
1 x 300 choice
4 x 150 (50 kick + 50 drill + 50 swim) @20" rest

Preset
8 x 50 spiking 4/8 @30" rest

Turns & Finishes
12 x (20m sprint include race speed turn + 25m sprint into wall w/perfect finish)

Lactate Clearance
1 x 200 R1

Shooters - no fins
8 x 25 (15m underwater + 10m easy) @30" rest

Stretch Cord
4 x against
4 x assist
+ 1 × 25 All-out w/race start for time

Cooldown - 20min standard competition warm down

Entrenamiento Jueves 26 de Marzo, 2015

Warmup
1 x 400 choice
4 x 100 Fr Swim Build by 25’s, Dec 1-3  @ 2’00”
#1 - no breath last 15m
#2 - no breath last 10m
#3 - no breath last 5m
#4 - normal
4 x 50 Stroke Dec 1-4  (Last 15m Fly Swim MAX) @60"

Preset
8 x 75m IM Switch
2 x (Fr 25 / Bk 25 / Br 25)
2 x (Bk 25 / Br 25 / Fly 25)
2 x (Br 25 / Fly 25 / Fr 25)
2 x (Fly 25 / Fr 25 / Bk 25)

4 x (4x 50) @60"
#1. Free R1
#2. 25 Free R1+ 25 Stroke fast
#3. 25 Stroke fast + 25 Free R1
#4. Stroke R1
**60" rest in between sets

Lactate Clearance
1 x 200 R1

Olympic Turn Test
GOAL =  Can you make same time?? IF NOT TURN NEEDS WORK!!!

50m Free Swim All Out for Time + 30 sec Rest  + 45m Free Swim with 2 turns 15m/15m/15m All Out
**45m = Start at Wall Push Max Fr Swim out to 15m T/turn + Max Free turn at wall & Max Fr back to 15m

50m Stroke Swim All Out for Time + 30 sec Rest  + 45m Stroke Swim with 2 turns
**Same as Above

Cooldown
20 minute after race standard cooldown

Entrenamiento Miércoles 25 de Marzo, 2015

Active Recovery

Warmup
1 x 300 choice
3 x 100 free w/paddles only @1'45"
6 × 50 stroke @60"

Preset (Pull no paddles)
8 x 100 free @1'35"

Overkick
8 x 50 @20" rest

Aerobic ladder
50 + 100 + 150 + 200 + 200 + 150 + 100 + 50
**up freestyle, down stroke

Cooldown
1 x 50 R2 + 1 × 100 R1 + 1 × 250 easy

Entrenamiento Martes 24 de Marzo, 2015

Warmup
1 x 150 choice + 1 x 100 sculling + 1 x 50 free w/fists closed
6 x 50 stroke (25 kick/25 swim) @30" rest

Preset
8 x 75 free w/snorkel (perfect technique) @1'15"

Power Drills
12 x 25 @45"
+1'00" rest

Main Set 1 (USRPT) - 100m
16 x 50 stroke @55"

Lactate Clearance
1 x 200 R1

Main Set 2 (USRPT) - 50m
16 x 25 @35"

Cooldown
400 - 600 (25 sculling/25 swim)

Entrenamiento Lunes 23 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 5/7/9 by 100s @30" rest
4 x 50 spiking 4/8 @60"

Preset (PP)
12 x 75 @1'10"

Lactate Clearance
1 x 200 R1

Aerobic Set
10 x 100 stroke Back @1'30"

Lactate Clearance
1 x 200 R1

Test Set
8 x 50 w/race starts @3'00" (record time)
#1 @70%; #2 @80%; #3 @90%; #4 All-Out; #5 All-Out; #6 @90%; #7 @80%; #8 @70%

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 20 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 3/5/7 by 100s
6 x 50 (20m easy + 15m sprint including turn + 15m easy) @30" rest

Preset
12 x 50 w/paddles - overkick build @60"

Lactate Clearance
1 x 200 R1

Turns
12 x 25 (start at 10m mark --> sprint into wall + lightning fast turn + 15m sprint) @45"

Lactate Clearance
1 x 200 R1

Starts
8 x 50 (20m sprint w/race start + 30m easy)

Stretch Cord
4 x assist

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 19 de Marzo, 2015

Mañana (lleven las piernas de repuesto):

1 × 400 Fr Swim (200 breathing 3/5 by 50s + 200 breathing 3/5/7/9 by 50's)
1 x 200 stroke Swim R1
FINS 1 × 300 - Head Lead Body Dolphin (WORKING ON AWARENESS - Feeling slowing of HR)

Preset
FINS - 8  x 50 (20m Fly Sprint + 30m easy Free) @20" rest

Lactate Clearance
1 x 200 R1

Core Drills 1 (FINS)
16 x 50 @ 1'30"
4 x 25 Fr Kick "Mercy" Drill + 25 swim R1
4 x 25 90 deg Titanic Kick + 25 swim R1
4 x 25 Fly Kick "Mercy" Drill + 25 swim R1
4 x 25 30 deg Titanic Kick + 25 swim R1

Core Drills 2 (FINS)
4 Sets of 30" ON + 30" REST
**Find ROM in Kick that keeps Head Up but little movement in position

1. Vertical Fly Kick with arms crossed so hands touching opposite shoulder

2. Vertical Fly Kick with arms behind head with fingers interlaced

3. Vertical Fly Kick with hands pointing direct to sky in alignment with your body

Main Set - KICK-SWIM (FINS)
Kick
2 x 100m Fly Kick on back R2 @20" Rest
+ 1 × 100 Free Swim R1 @ 2'00"    
1 × 200m Fly Kick Prone Streamline @40" Rest
1 x 300m Fly Kick (w/Board)

Swim
4 x 100 Fr Swim Build by 25's @2' 00"
#1 - No breath LAST 5m
#2 - No breath FIRST 10m
#3 - No breath LAST 15m
#4 - No breath FIRST 20m

COOLDOWN     
1 x 400 combine Sculling & Swim

Entrenamiento Martes 17 de Marzo, 2015 (a.m.)

Warmup
1 x 300 choice
6 x 50 free breathe 2x @20" rest
12 x 25 stroke drills @20" rest

USRPT (100m)
16 × 50 stroke @55"

Lactate Clearance
1 x 200 R1

USRPT (50m)
16 × 25 stroke @35"

Lactate Clearance
1 x 200 R1

Test swim
1 × 50 for time from a push
Back (29"92)

Cooldown
400 - 600 (combine swim, sculling, kick)

Entrenamiento Lunes 16 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 IM @1'45"
4 x 50 stroke (25 drill/25 swim) @20" rest

Preset (shooters)
12 x 25 underwater (no breath) @60"

Lactate Clearance
1 x 200 R1

Speed Play
4 x 100 spiking 4/8 @20" rest

Lactate Clearance
1 x 200 R1

Main Set (pace work)
4 x (6 x 25 + 3 x 100)
25s @30"
100s - Set 1 @1'40"; Set 2 @1'35"; Set 3 @1'30"; Set 4 @1'25"
**30" rest in between sets

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Sábado 14 de Marzo, 2015

2000m Recovery Swim

400 warmup

400 kick

8 x 50 free (25 drill/25 swim) @1'15"

8 x 50 back (25 drill/25 swim) @1'15"

400 cooldown (25 sculling/25 swim)

Entrenamiento Viernes 13 de Marzo, 2015

Mañana:

WarmUp
1 x 400 choice
4 x 100 hypoxic, breathing pattern 3/5/7/9 by 100s @20" rest
4 x 50 stroke w/fins @60"

PreSet: Pull
4 x (2x25 + 50 + 100 + 50 + 2x25) @10" rest in between swims
2 x 25's = No breath
50 = R1
100 = Build
50 = R1
2 x 25's = No breath
**60" rest in between sets

Kick (w/fins)
3 x (3 x 75) @45" rest - 25 titanic kick/25 streamline kick/25 sprint kick

Resistance Work
3 x (4 x 25)
1 Set - Stretch cord (against)
1 Set - Weight belt
1 Set - Parachute

Lactate Clearance
1 x 200 R1

Main Set
4 x (3x25 + 25 + 50)
3 x 25's @25"
1 x 25 @15" rest
1 x 50 @HR23

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 12 de Marzo, 2015 (p.m.)

Active Recovery

5 x 200 (including warmup)
#1 & #2 - swim
#3 - kick
#4 & #5 - pull (no paddles)

8 x 100 (4 free w/snorkel + 4 back) @2'00"
**concentrate of swimming w/perfect technique

16 x 50 (8 free + 8 back) @15" rest
*25 kick or drill/25 swim

Entrenamiento Jueves 12 de Marzo, 2015 (a.m.)

Race Rehearsal

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

4 x 25 fast @35"

2 × starts
2 x turns

Cooldown
1 x 200 easy

------------------------ 15' rest -------------------------

Race Rehearsal
1 x 100 free
Time: 58"19
Splits: 12"8 | 14"9 | 15"4 | 14"9

Entrenamiento Martes 10 de Marzo, 2015 (p.m.)

Active Recovery

Warmup
1 x 200 choice

40 x 25 freestyle drill progression to full swimming stroke @40"

40 × 25 backstroke drill progression to full swimming stroke @40"

Cooldown
1 x 400 easy

Entrenamiento Martes 10 de Marzo, 2015 (a.m.)

Warmup
1 x 300 choice
6 x 50 free breathe 2x @20" rest
12 x 25 stroke drills @20" rest

USRPT (100m)
16 × 50 stroke @55"

Lactate Clearance
1 x 200 R1

USRPT (50m)
16 × 25 stroke @35"

Lactate Clearance
1 x 200 R1

Broken swim (R2 --> RL)
1 × 100 broken with 10" rest at 50m & 75m

Cooldown
400 - 600 (combine swim, sculling, kick)

Entrenamiento Lunes 9 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 stroke @2'00"
6 × 50 kick w/board @20" rest

Preset
6 × 150 stroke (50 R1/50 P200/50 R1)
Free 2'15"
Other strokes 2'30"

Lactate Clearance
1 x 200 R1

Main Set
3 x (3 x (50 + 100 + 50)) @60"/1'50"/1'45"
1st 50 --> 25 fast/25 easy
100 --> R1
2nd 50 --> 25 easy/25 fast
**Trabajo y descanso

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 6 de Marzo, 2015

Warmup
1x 300 choice
3 x 100 w/fins (75 free/25 fly) @20" rest
4 x 50 spiking 4/8 @60"

Preset
10 x 100 free @1:30 at threshold of R1 (Avg. 1'15")

Kick
12 x 25 shooters @60"

Lactate Clearance
1 x 200 R1

Main Set (Backstroke)
8 x (75 choice R2 + 25 easy + 30" rest + 50 P200 + 25 easy)
**60" rest in between sets
75s, Avg. 52"
50s, Avg. 33"

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 5 de Marzo, 2015

Warmup
1 x 300 choice
6 x 50 build to sprint w/fins @30" rest

Preset
12 x 50 w/tshirt & shoes @60" (hold technique & stroke tempo)
----> Take shoes off
8 x 50 w/tshirt only @55"
----> Take tshirt off
4 x 50 @45" P100

Lactate Clearance
1 x 200 R1

Main Set
4 x (2 x 25 sprint @30" + 1 x 50 R1 @60" + 1 x 50 RL + 100 easy)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Miércoles 4 de Marzo, 2015

Active Recovery

Warmup
1 x 400 choice
4 x 100 (50 kick/50 swim) @20" rest
4 x 50 pull, no paddles @20" rest

Preset
8 x 100 choice of free or stroke (feel of the water R1) @20" rest

Kick (no fins)
8 x 50 choice @20" rest

Sculling
8 x 50 (25 head of the water/25 regular sculling) @20" rest

Cooldown
1 x 400 (100 breathe 8 times + 100 drill + 100 kick + 100 easy swim)

Entrenamiento Martes 3 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 (25 build to sprint w/fast turn + 75 R1) @1'45"
4 x 50 stroke @50"

Preset (w/fins, no paddles)
4 x (4 x 50) @20" rest
#1. Half pool underwater + breakout + 2 fast strokes + rest of 50 easy
#2. Starting from under the flags, sprint to 25 + rest of 50 easy
#3. 25 build into turn + 2 strokes fast after turn + rest of 50 easy
#4. 50 sprint
**1'00" rest in between sets

Lactate Clearance
1 x 200 R1

Main Set
8 x 50 (25 stroke/25 free) @1'00"
+ 200 kick w/snorkel (put cardio cap on)
6 x 50 (25 free/25 stroke) @1'05"
+ 100 kick stroke on back
4 x 50 stroke fast @1'10"
+ immediately take to blocks and go 25 all out sprint
**All stroke portions of each 50 are fast

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 2 de Marzo, 2015

Warmup
1 x 150 choice + 1 x 100 sculling + 1 x 50 free w/fists closed
6 x 50 w/fins (25 underwater freestyle/25 regular freestyle) @30" rest

Preset (PP)
8 x 75 @1'15" (middle 25 fast)
+100 easy

Power Drills
12 x 25 @45"
+1'00" rest

Main Set (USRPT for 400m)
22 x 75 free @1'15"
(Times: 53" | 53" | 53" | 54" | 54" | 54" | 54" | 55" | 54" | 55" | 55" | 54" | 55" | 55" | 56" | strike | 53" | 53" | 54" | 54" | 55" | 56")

Lactate Clearance
1 x 200 R1

1 x 200 mVO2 (according to intensity table)
Target: 2'17" (Time: 2'19")

Cooldown
400 - 600 (25 sculling/25 swim)