Warmup
1 x 400 @6'30"
3 × 100 (50 kick/25 drill/25 swim) @20" rest
4 x 50 stroke @60"
Preset
3 x 200 stroke (paddles) @3'15"
2 × 300 free pull (no paddles) @4'30"
1 × 400 (50 free/50 stroke) build each 50 into turn
+ 100 easy
Main Set
2 x (12 x 50) @1'10"
Set #1 - 15m all out/35m easy
Set #2 - build, last 15m sprint
+ 100 easy
1 x 50 mVO2 intensity for time from a push
Cooldown
400-600 combining (kick/sculling/swim)
Warmup
1 x 300 choice
4 x 75 (25 underwater breastroke/25 free catch-up drill/25 stroke swim)
4 × 50 spiking 4/8 @60"
Preset (kick)
6 × 100 (50 free/50 stroke) @2'00"
+2'00" rest
20 x 25 shooters @45"
Main Set
6 x 150 free descend 1-6 @2'30"
+100 easy
6 x 100 stroke - middle 50 fast @2'00"
+100 easy
6 x 50 stroke R2 from midpool (2 turns) @60"
+100 easy
6 x 25 choice all-out @1'30"
Cooldown
400-600 (25 sculling/25 swim)
Warmup
1 x 400 choice
3 × 100 free hypoxic breathe only 4x @30" rest
4 x 50 w/fins (15m underwater + 35m build into wall) @30" rest
**work on race finish
Preset
4 × (4 × 50) @30" rest
Set #1 - Build
Set #2 - (25 kick + 25 swim R2)
Set #3 - from midpool, build each 25
Set #4 - start under the flags R2
**30" rest in between sets
Lactate Clearance
1 x 200 R1
Hypoxic Set
12 x 50 @45" rest
**20" static underwater + 15m underwater dolphin no breath + 20m sprint + 15m easy
Lactate Clearance
1 x 200 R1
Main Set
1 x 200 free R2
+ 100 easy
2 × 100 stroke R2
+ 100 easy
1 x 200 free R2
+ 100 easy
4 x 50 stroke R2
Cooldown
1 x 400 (combine swim, kick, sculling)
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)
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.
