Entrenamiento Miércoles 29 de Abril, 2015

Warmup
8 x 50 @20" rest increasing intensity every 2 50s
4 x 75 @20" rest (25 kick/25 drill/25 swim) last 10m of last 25 sprint into wall - perfect race finish

Preset
6 × (25 butterfly kick on back + 25 sprint kick all-out + 10" stationary kick on wall + flip turn + 25 all-out sprint + 25 easy)

Lactate Clearance
1 x 200 R1

Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 200 easy
+2'00" rest
1 x race pace stroke 50/75/100/125 @2'00" rest

Lactate Clearance
1 x 200 R1

Turns
10 mins of race speed turns (work on transfering speed from swim to wall to streamline to breakout)

Cooldown (LC)
1 x 600 easy

Entrenamiento Lunes 27 de Abril, 2015

(Active Recovery)

Warmup
1 x 600 choice
6 x 50 spiking 4/8 @60"

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

Core Drills w/fins
4 x (3 × 50)
#1. 25 90 deg titanic kick/25 swim
#2. 25 fly kick on back/25 swim
#3. 25 30 deg titanic kick/25 swim
**30" rest in between sets

Hypoxic Work
8 x 100 @1'45" breathing pattern 3/5/7/9 by 25s

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 23 de Abril, 2015

Warmup
1 x 800 competition warmup

Sculling
8 x 50 (25 sculling/25 swim) @20" rest

Shooters/Kick
8 x 50 (25 dolphin kick underwater/25 fly kick on back) @30" rest

100 easy

Turns
10 mins competition turns on competition pool

Starts
4 x start + time to 15m

Cooldown
400-600 easy

Entrenamiento Miércoles 22 de Abril, 2015

Warmup
1 x 300 choice
3 x 100 kick choice w/fins @20" rest
4 x 50 stroke build @30" rest

Preset (Pull)
5 × 100 free R1 @1'40"
**choice of paddles

Kick
6 x 50 build (choice of stroke or free) @20" rest
+ 200 head lead dolphin w/fins

Starts
4 x starts + breakout + 4 fast strokes + flip turn + sprint into wall

Lactate Clarance
1 x 200 R1

Hypoxic Set
8 x 50 free - max 3 breaths/50 @60"

Timed Swim
1 x 50 @MVO2 intensity (not max swim)

Cooldown
15 mins competition warm down

Entrenamiento Martes 21 de Abril, 2015

Warmup
1 x 400 choice
6 x 50 (25 kick/25 build to sprint into wall)

Preset
2 × (4 × 50) @30" rest
**Middle 20m sprint all-out

Lactate Clearance
1 x 200 R1

Hypoxic Set
12 x 50 @45" rest
**15" static underwater + 15m underwater dolphin no breath + 10m easy +  6 fast strokes + rest of last 25 easy

Explosions (starting under the flags)
4 × 15m all-out sprints

Lactate Clearance
1 x 200 R1

Sprints for time w/flip turn (starting under the flags)
2 × 25 @3'00" rest

Cooldown
15 mins competition warm down

Entrenamiento Lunes 20 de Abril, 2015

Warmup
1 x 300 choice
4 x 75 (25 kick/25 drill/25 swim)
4 × 50 spiking 4/12 @30" rest

Preset (USRPT)
12 × 50 stroke @60"
LC - 1 x 200 R1
12 x 25 stroke @40"
LC - 1 x 200 R1

Main Set
3 x 100 descend @2'00"
**HR check at the end of 3rd 100

Cooldown
15 mins competition warm down (combine kick/sculling/snorkel/swim)

Entrenamiento Viernes 17 de Abril, 2015

Warmup
1 x 200 choice
4 x 50 stroke drill @20" rest
8 x 25 kick w/board @35"

Preset
4 x (3 × 25) @20" rest
**15m streamline kick underwater + 4 fast strokes + rest of 25 easy

6 x 50 @60"
**10" stationary kick on wall + flip turn + swim at HR23

Paddles
5 x 100 stroke w/paddles only @1'45"

Main Set
3 x 50 stroke @55" + 60" rest + 50 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 75 fast w/fins
+ 60" rest
3 x 50 stroke @55" + 60" rest + 100 fast w/fins

Lactate Clearance
1 x 200 R1

Stretch Cord
4 x assist

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 16 de Abril, 2015

Warmup
1 x 600 choice
8 x 50 @30" rest (15m scullin@ + 10m sprint + 10m sculling + 15m sprint)

Preset
6 x 100 stroke R1 @2'00" (perfect technique & DPS)

Partial Race Measurements
4 x 100 @3'00" rest (starting under the flags)
#1. 20m sprint + 80m easy
#2. 30m sprint + 70m easy
#3. 40m sprint + 60m easy
#4. 50m sprint + 50m easy
**All for time

Lactate Clearance
1 x 200 R1

Race Finish
4 x 15m all-out race finish

Cooldown
20 mins competition warm down

Entrenamiento Miércoles 15 de Abril, 2015

Warmup
1 x 200 choice
3 x 100 kick (25 fly on back/75 choice) @20" rest
8 x 50 spiking 4/8 @60"

Preset (kick)
4 × (25 board on vertical pos./25 regular + 25 kick build + 15" rest + 50 kick all-out for time)
**60" rest between sets

6 x (5" stationary kick on wall - no breath + 25 sprint + 25 easy) @60"

Lactate Clearance
1 x 200 R1

Core Drills (Fins)
16 × 50 @1'30"
4 × (25 underwater dolphin + 25 swim R1)
4 × (25 30 deg titanic kick + 25 swim R1)
4 × (25 free kick "Mercy" drill + 25 swim R1)
4 × (25 fly kick "Mercy" drill + 25 swim R1)

+ 100 easy

Broken Swim from a Push (choice of 100 or 200)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Martes 14 de Abril, 2015

Warmup
1 x 300 (100 free/100 stroke drill/100 kick choice)
8 x 50 @20" rest
Odds - 25 fly kick on back/25 stroke swim
Evens - 25 free no breath/25 sculling

Preset
2 x (4 × 100) stroke @2'00"
Set #1 (no fins) - 25 R1 + 50 fast + 25 easy
Set #2 (fins) - 25 drill + 75 build
**60" rest between sets

Turns - 15' of 20m all-out turns

Lactate Clearance
1 x 200 R1

Main Set
4 × 50 Stroke @60" P200
+ 60" rest
4 x 50 Free @60" P200

Cooldown
1 x 400 (50 sculling/50 swim)

Entrenamiento Lunes 13 de Abril, 2015

Warmup
1 x 300 choice
6 x 50 spiking 4/8 @60"

USRPT
12 x 50 @60"

Lactate Clearance
1 x 200 R1

Shooters (w/fins)
8 x 25 underwater @30" rest

Main Set
2 x (5 x 100 @2'00") R1+ R2-
**60" rest between sets

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Sábado 11 de Abril, 2015

Warmup
1 x 200 choice
3 x 100 (25 sculling/25 stroke build) @20" rest
8 x 50 (25 kick/25 spiking 4/6) @60"

Preset (w/fins) @30" rest
10 x 75
Odds - 25 Sprint/50 easy
Evens - 50 fast/25 easy

Lactate Clearance
1 x 400 R1

Main Set
12 x 25 All-out for time from a push @3'00" rest

Cooldown
20 minutes competition warm down

Entrenamiento Viernes 10 de Abril, 2015

SCM

WarmUp
1 x 400 choice
4 x 100 (50 kick/50 swim) @2'00"
4 x 50 Power Drills @20" rest

Preset (Kick)
8 x 30" Vertical Kick @30" rest
Odds = hands behind head
Evens = Arms at side sculling

Vertical Board/Horizontal Board
12 x 25 @40"
**Half-lap vertical board then half-lap horizontal board

3 x 100 Free @1'25" Even Pace P200

MainSet
3 x 100 P200 @1'20"/1'25"/1'30"/1'35" (choose your interval)

2 x 25 + 75 + 2 x 25 Holding P200
25's @25"; 75 @1'05"

3 x 75 @1'05" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200
25's @30"; 75 @1'20"

3 x 50 @45" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200.
25's @30"; 75 @1'20"

Lactate Clearance
1 x 200 R1

Pace Work for time (starting from midpool | 4 turns)
1 x 100 P200 - race pace

Cooldown
400 - 600 (25 sculling/25 swim)

Entrenamiento Jueves 9 de Abril, 2015

Race Rehearsal (LCM)

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

4 x 50 (25 fast/25 easy) @30" rest

2 × starts
2 x turns

Cooldown
1 x 400 easy

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

Race Rehearsal
100 backstroke
TIME = 1'05"63 (31'54" | 34"09)

Cooldown
20 minutes straight swim

Entrenamiento Miércoles 8 de Abril, 2015

(Active Recovery)

Warmup
1 x 600 choice

Preset
5 x 200 (pull only) @3'30"-4'00"
Free or Stroke, minimum number of strokes
**1 × 50 of each 200 on kick

Sculling-Drill
5 x 100 (2 x (25 sculling/25 Power Drill)) @20" rest

Streamline w/Race Starts
8 x race start (stay on streamline position, glide until about to stop + break into 4 fast strokes + walk back to starting block)

Lactate Clearance into Cooldown
1 x 400 R1 w/fins
1 x 300 head lead dolphin
1 x 200 (25 sculling/25 swim)

Entrenamiento Martes 7 de Abril, 2015

Mañana:

Warmup
1 x 400 choice
4 × 100 IM @20" rest
4 x 50 spiking 8/12 @30" rest

Preset
8 x 100 stroke R1 @1'30"/1'35"/1'40"/1'45" (choose your interval)

Lactate Clearance
1 x 400 R1

Kick
12 x 50 @1'10"
Odds - fly kick on back
Evens - stroke kick

Main Set
8 x 100 @60" rest
1 - 4 no fins (65m race pace + 35m easy)
5 - 8 w/fins (65m fast + 35m easy)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 6 de Abril, 2015

Warmup
1 x 800 Free, breathing pattern 4/5/6/7 by 200s

Starts & Turns
4 x (race start + breakout + 3 strokes)
4 × (race speed turn - fast feet into wall)

Preset
8 x 100 Free (50 free/25 fly/25 free) @60" rest
**25 fly is fast

Lactate Clearance (Aerobic)
3 x 200 R1 @3'00"

Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 300 stroke (paddles only)
+2'00" rest
1 x race pace stroke 50/75/100/125 @60" rest after 50 & 75, 1'30" after 100

Cooldown (LC)
600-800 combine sculling/swim

Entrenamiento Jueves 2 de Abril, 2015

Warmup
1 x 200 IM (25 drill/25 swim)
3 × 100 stroke @1'45"
4 × 50 (25 sculling w/head out of water/25 easy swim) @20" rest

Preset
8 x 50 hypoxic, max 3 breaths per 50m @30" rest

Turns
8 x 50 (5" stationary kick on wall no breath + flip turn + 15m sprint + 35m easy) @30" rest

Lactate Clearance
1 x 200 R1

Reactions for time
6 x 50 - starting under the flags (20m sprint for time + 25 easy) @60" rest

Race Rehearsal
1 swim, choose distance, all-out for time
**Optional: racing suit, cap & goggles

Entrenamiento Miércoles 1ro de Abril, 2015

Warmup
1 × 400 choice
1 x 200 stroke Swim R1
6 x 50 head lead dolphin @20" rest

Preset
FINS - 8  x 50 (35m free R1 + 15m sprint fly) @20" rest

Lactate Clearance (FINS)
1 x 200 R1

Core Drills (FINS)
16 x 50 @ 1'30"
4 x (25 Underwater dolphin into vertical kick with arms on streamline + 25 swim R1)
4 x (25 30 deg Titanic Kick + 25 swim R1)
4 x (25 Free Kick "Mercy" Drill + 25 swim R1)
4 x (25 fly kick on back+ 25 swim R1)

+ 2'00" rest

TABATA - 4'00" Protocol
20" ON + 10" REST

Lactate Clearance
1 x 200 R1

Main Set (Race Starts)
4 ×
( start + 15m sprint +
Start + 25m sprint +
Start + 35m sprint +
Start + 50m sprint)
**60" rest between sets

COOLDOWN     
1 x 400 combine Sculling & Swim