Entrenamiento Jueves 4 de Junio, 2015

Active Recovery

30 x 100
1 - 4 warmup choice
5 - 10 free hypoxic, breathing 5/7/5/9 by 25s @1'45"
11 - 14 stroke drills @20" rest
15 - 20 ins & outs stroke - accelerate 10m from wall to practice speed of tumble & 10m of last 25 to practice race finish. Rest of 100 is R1
21 easy
22 - 26 IM @2'00"
27 - 30 Cooldowm

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 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 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 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 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 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 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 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 Sábado 31 de Enero, 2015

Warmup

1 x 400 easy choice

8 x 50 free @60" - working on distance per stroke

Kick

1 x 400 free w/fins and snorkel

8 x 50 back (25 focus on position/25 swim)

Drills

8 x 50 free, focus on high elbow catch and power phase of the stroke

8 x 50 back, working on setting up the catch with a high elbow

Cooldown

1 x 600 (300 free swim with pull and snorkel + 300 easy swim)

El enfoque de hoy fue la recuperación activa (active recovery), concentrando todo el nado en ejecutar movimientos con técnica perfecta, adecuando bien los músculos.

Entrenamiento Sabado 29 de Noviembre, 2015

20 x 150
#1. Warmup
#2. 25 sculling/25 swim (warmup)
#3 & #4. Back Kick
#5 to #8. 4 x 150 R1 @2'30" (2'00", 1'58", 1'58", 1'57")
#9 & #10. 25 sculling/25 swim
#11 & #12. Back Kick
#13 to #16. Pull free hypoxic (5,6,7 by 50s) @2'30"
#17 & #18. Back Kick
#19. Back (25 sculling/25 swim)
#20. Free (25 sculling/25 swim)

Cerrando la semana con 15Kms. Primera vez en este ciclo de entrenamientos. Seguimos levantando volumen en intensidad R1. Seguiremos esa línea durante todo el mes de Diciembre, iniciando elementos de trabajo anaerobico durante las últimas 2 semanas del 2014.