Entrenamiento Martes 3 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 (25 build to sprint w/fast turn + 75 R1) @1'45"
4 x 50 stroke @50"

Preset (w/fins, no paddles)
4 x (4 x 50) @20" rest
#1. Half pool underwater + breakout + 2 fast strokes + rest of 50 easy
#2. Starting from under the flags, sprint to 25 + rest of 50 easy
#3. 25 build into turn + 2 strokes fast after turn + rest of 50 easy
#4. 50 sprint
**1'00" rest in between sets

Lactate Clearance
1 x 200 R1

Main Set
8 x 50 (25 stroke/25 free) @1'00"
+ 200 kick w/snorkel (put cardio cap on)
6 x 50 (25 free/25 stroke) @1'05"
+ 100 kick stroke on back
4 x 50 stroke fast @1'10"
+ immediately take to blocks and go 25 all out sprint
**All stroke portions of each 50 are fast

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 9 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 (25 fly + 75 free)
4 x 50 stroke @60" (Avg. 39")

Preset
WallKick - 6 x 50 @60"
Streamline kick against wall for :05 seconds without a
breath. Immediately flip and Sprint 25m including turn + 25 easy
+1'00" rest
Kick Fast - 2 x 50 @60" (Free - 50" | 50")
Kick Fast - 2 x 75 @ HR23 (Free - 1'17" | 1'18")
Kick Fast - 2 x 50 @60" (Free - 50" | 51")
**todo el set es rápido

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time = 2'43"

Pull
3 x (75 + 50) Broken w/15" rest @2'00"
#1 = (Build 50 + 25 Fast) 55" + 50 R2 (33")
#2 = (Build 25 + 50 Fast) 54" + 50 R2 (33")
#3 = (75 Fast) 53" + 50 R2 (33")

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

MainSet
3 x 50 @45" (33" | 33" | 34")
+100 easy
3 x 50 @50" (34" | 34" | 33")
+100 easy
3 x 50 @55" (32" | 32" | 32")
+100 easy
3 x 50 @60" (32" | 32" | 32")

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 6 de Febrero, 2015

Warmup
1 x 400 choice
4 x 75 (25 fly/25 stroke/25 free)
6 x 50 back @60" (Avg. 38")

Preset (Pull-Paddle)
3 × (50 R2 @50" + 100 breathing every 5 strokes + 150 w/snorkel)
**30" rest between sets
50s: 32", 32", 32"

Main Set
6 x 150 build @2'30" (Avg. 1'56")
+ 100 easy
+ 1'00" rest
6 x 150 descend @2'30" (2'00" | 1'58" | 1'57" | 1'55" | 1'51" | 1'48")

Cooldown (Lactate Clearance)
1 × 400 (25 sculling/25 swim)