Warmup
1 x 300 choice
6 x 50 free breathe 2x @20" rest
12 x 25 stroke drills @20" rest
USRPT (100m)
16 × 50 stroke @55"
Lactate Clearance
1 x 200 R1
USRPT (50m)
16 × 25 stroke @35"
Lactate Clearance
1 x 200 R1
Test swim
1 × 50 for time from a push
Back (29"92)
Cooldown
400 - 600 (combine swim, sculling, kick)
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)
Warmup
1 x 400 choice (start working the dolphin kicks after every turn)
4 x 100 free (25 swim/25 breathe once)
8 x 50 back (25 kick/25 swim)
Preset
4 x 150 pull (125 free/25 back) @20" rest (Avg. 2'00")
12 x 25 back drills @15" rest
#1. 3:3:6
#2. Scoop drill
#3. Double arm back
Main Set (ladder)
100 back @10" rest (1'20") + 200 back (25 kick/25 swim) + 300 pull free no paddles @4'30" (4'03") + 400 kick no fins w/snorkel & cardio cap @20" rest (8'14") + 400 free (breathing pattern 3-5-3-7) @20" rest + 300 back @4'30" (4'24") + 200 back (25 kick/25 swim) @15" rest + 100 back focus on rotation & high elbow catch
Cooldown
1 x 400 (25 scull/25 swim)
WarmUp
1 x 400 choice
4 x 100 @20" rest (25 swim/25 sculling)
4 x 50 back (25 kick/25 swim)
PreSet
Backstroke Drills - 5 x (4 x 25) @20" rest
#1. Right arm
#2. Left arm
#3. Alt. Scoop Drill
#4. Double arm
Main Set
6 (1 x 150 free R1 @2'30" + 1 x 100 kick @15" rest + 1 x 50 Pull @1'30")
*Avg on 150s: 1'57"
**Avg on 100s kick: 1'55"
***Avg on 50s: 37"
5 x 100 Freestyle @20" rest (Catch-up 75m + Sprint for 25m)
4 x 75 Backstroke @20" rest - 25m 3:3 (right arm:left arm) + 25m Double-arm + 25 Sprint
Cooldown
1 x 300 (25 sculling/25 swim)
Sintiendo ya la adaptación, en especial en los 150s. También sintiendo más fuerza en mi pierna derecha, lo que se refleja en mejores promedios en los 100s de pateo. Continuamos levantando el volumen con el objetivo de seguir desarrollando una mejor base aerobica.
