Entrenamiento Miércoles 15 de Abril, 2015

Warmup
1 x 200 choice
3 x 100 kick (25 fly on back/75 choice) @20" rest
8 x 50 spiking 4/8 @60"

Preset (kick)
4 × (25 board on vertical pos./25 regular + 25 kick build + 15" rest + 50 kick all-out for time)
**60" rest between sets

6 x (5" stationary kick on wall - no breath + 25 sprint + 25 easy) @60"

Lactate Clearance
1 x 200 R1

Core Drills (Fins)
16 × 50 @1'30"
4 × (25 underwater dolphin + 25 swim R1)
4 × (25 30 deg titanic kick + 25 swim R1)
4 × (25 free kick "Mercy" drill + 25 swim R1)
4 × (25 fly kick "Mercy" drill + 25 swim R1)

+ 100 easy

Broken Swim from a Push (choice of 100 or 200)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Martes 10 de Marzo, 2015 (a.m.)

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

Broken swim (R2 --> RL)
1 × 100 broken with 10" rest at 50m & 75m

Cooldown
400 - 600 (combine swim, sculling, kick)

Entrenamiento Lunes 23 de Febrero, 2015

Warmup
1 x 300 choice - working on turns and underwaters
3 x 100 spiking 4/12 @1'45"
+ 100 easy

USRPT (100m)
24 x 25 back @35" (16" | 16" | 16" | 16" | 17" | 17" | 17" | 16" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 17" | 18" | strike | 16" | 17" | 17" | 17" )

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'40"

USRPT (200m)
20 x 50 free @55" (32" | 34" | 35" | 36" | strike | 34" | 35" | 36" | strike | 33" | 35" | 35" | 36" | strike out

Lactate Clearance
1 x 200 R1 (target: 2'40"-2'45") Time: 2'43"
+2'00" rest

Broken R2
1 x 100 (10" @50m, 10" @75m)
Time: 31" + 16" + 16" = 1'03"

Cooldown
1 x 600 (combine swim,snorkel, sculling & easy kick)

Entrenamiento Miércoles 21 de Enero, 2015

Warmup
1 x 400 choice
4 x 100 free breathing pattern 3-5-7-9 by 25s @20" rest
4 x 50 back @55"

Preset
4 x 100 broken back @2'00"
1. 75 + 25
2. 50 + 50
3. 25 + 75
4. 100 straight

6 x 75 back @1'30"
25 kick + 25 close fists + 25 fast

6 x 75 free @1'30"
25 water polo drill + 25 head out sculling + 25 fast

Main Set
Pull-Paddle 4 x (3 × 25 + 1 × 50)
Round 1 @5" rest
Round 2 @10" rest
Round 3 @15" rest
Round 4 @20" rest
25s fast
50s P200
**rest 1'00" between sets

Swim - 1 x (50 + 75 + 50) @55"/55"/55"

Cooldown
1 x 400 (25 sculling/25 swim)

En definitiva aún no estoy completamente listo para este tipo de entrenamientos. Seguiremos trabajando en recuperar la base e ir gradualmente subiendo la intensidad.

Entrenamiento Jueves 23 de Octubre, 2014