Entrenamiento Jueves 21 de Mayo, 2015

Warmup
1 x 300 choice
1 x 200 IM (25 drill/25 swim)
6 x 50 kick (last 10m sprint) @20" rest

Core Drills (w/fins)
12 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
3. 25 free mercy drill/25 swim easy
4. 25 30 deg titanic kick/25 swim easy
+ 100 build into turn & race finish
+ 100 easy

Hypoxic Set
8 x 50 @30" rest
Starting under the flags + 20m sprint + 15m easy + 10m sprint working on race finish

4 x race start, timed to 15m

Main Set
1 x 200 free R2 + 10 × 50 free @60"
+ 200 easy
1 x 200 stroke R2 + 10 × 50 stroke @60"

Cooldown
1 x 400 combining kick, sculling, 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 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 23 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 5/7/9 by 100s @30" rest
4 x 50 spiking 4/8 @60"

Preset (PP)
12 x 75 @1'10"

Lactate Clearance
1 x 200 R1

Aerobic Set
10 x 100 stroke Back @1'30"

Lactate Clearance
1 x 200 R1

Test Set
8 x 50 w/race starts @3'00" (record time)
#1 @70%; #2 @80%; #3 @90%; #4 All-Out; #5 All-Out; #6 @90%; #7 @80%; #8 @70%

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 6 de Marzo, 2015

Warmup
1x 300 choice
3 x 100 w/fins (75 free/25 fly) @20" rest
4 x 50 spiking 4/8 @60"

Preset
10 x 100 free @1:30 at threshold of R1 (Avg. 1'15")

Kick
12 x 25 shooters @60"

Lactate Clearance
1 x 200 R1

Main Set (Backstroke)
8 x (75 choice R2 + 25 easy + 30" rest + 50 P200 + 25 easy)
**60" rest in between sets
75s, Avg. 52"
50s, Avg. 33"

Cooldown
1 x 400 (25 sculling/25 swim)