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 x 100 hypoxic breathing every 7 strokes @20" rest
4 x 50 stroke (25 kick/25 swim R1) @60"
Preset
6 x 150 stroke - speed play (P200) - 15m into wall & 15m off of every turn R2 (working on turns). Middle 20m of every 50 R1 @30" rest
Kick (w/fins)
8 x 100 (15m fast underwater + 35m kick build to sprint into wall + take 1 stroke into turn + 15m explode off the wall + 35m R1) @30" rest
**very important to work on body position on R1 portion of each 100
+100 swim easy
Main Set
8 x 100 choice of free or stroke R1 @1'30"/1'35"/1'40" (choose your interval)
**count strokes on every 50 - max distance per stroke
Cooldown
1 x 400 (50 sculling/50 swim)
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)
Warmup
1 x 400 choice (work underwaters off of every turn)
6 x 75 IM switch @1'30"
4 x 50 w/fins (25 underwater freestyle/25 regular swim) @20" rest
Preset
12 x 75 (50 free/25 back) @1'15" (Avg. 1'00")
Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'43"
Main Set (Pull-Paddle)
5 x 300 build @4'30" (Times: 3'57" | 3'56" | 3'52" | 3'48" | 3'47")
Cooldown
1 x 400 (25 sculling/25 swim)
Warmup
1 x 300 choice
4 x 75 IM switch @20" rest
12 x 25 (10 kicks underwater + rest of 25 easy) @20" rest
Power Drills
5 x (4 x 25) @15" rest
#1. Scoop drill
#2. One arm out of water
#3. 3:3:6
#4. Double arm back
Pull-Paddle
5 x 200 libre descend @3'00" (2'36" | 2'33" | 2'30" | 2'28" | 2'23")
Starts & Turns
1 x 20 sprint + 30" rest + 1 x 30 starting from under the flags (fast turn & sprint into wall) - repeat 4 times
**Rest 2'00" between repeats
Cooldown
1 x 400 (25 sculling/25 swim)
WarmUp
1 x 200 choice
8 x 50 stroke @15" rest (25 drill/25 swim)
Main Set
10 x 150
#1 to #4. Swim @2'30" breathing pattern 3-5-7 by 150 (Avg. 2'03")
#5 to #7. Pull-Paddles @2'30" counting strokes by 25 (Avg. 1'58")
#8 to #10. Swim, descending @2'40" (2'00", 1'57", 1'53")
1 x 400 easy (25 scull/25 swim)
Kick Set
6 x 200 kick w/snorkel except on back @4'30" (1. Fly 3'44", 2. Free 3'59", 3. Back 3'33", 4. Back 3'31", 5. Free 3'49", 6. Fly 3'43")
Lactate Clearance
1 x 200 easy
Shooters w/fins (underwater dolphin kick)
8 x 25 @20" rest
Cooldown
1 x 400 (25 scull/25 swim)
Poniendo las piernas a prueba y quedando satisfecho de los resultados. Empezando a sentir que estoy recuperando condiciones. Un poco pesado en el main set, pero pude mantener la técnica durante todos los 150s. Ahora a meterle duro, enfocados en una sola meta #panamsmaster2015 #rumboamedellin
30 x 150
#1 & #2 warmup
#3 to #7 free @2'30" (Avg. 2'06")
#8 & #9 kick w/fins & snorkel @20" rest
#10 to #14 IM (25 fly, 25 back, 50 breast, 50 free) @3'00"
#15 easy (Lactate Clearance)
#16 to #20 pull-paddle @2'30" (Avg. 2'05")
#21 to #23 kick w/board @20" rest (fly, free & back)
#24 to #28 free swim w/fins & snorkel @2'30" (Avg. 2'08")
#29 & #30 cooldown
Ya regresando más en serio a encontrarle el ritmo a los entrenamientos. No nos para nadie. #siempreadelante
Warmup
1 x 300 easy
1 x 300 kick w/zoomers
1 x 300 pull breathing 3-5-7 by 100s
Main Set
50 x 50 free @55" (Avg. 39")
Cooldown
1 x 300 (25 scull/25 swim)
