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 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)