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 Miércoles 13 de Mayo, 2015

Warmup
1 x 400 @6'30"
4 × 100 reverse IM @20" rest
4 x 50 w/fins (35m free + 15m fly no breath) @20" rest

Preset (Kick w/fins)
12 × 50 @20" rest (15m underwater + 20m sprint + 15m easy)

Core Drills (w/fins)
8 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
2. 25 free mercy drill/25 swim easy
3. 25 30 deg titanic kick/25 swim easy

+ 100 easy

Pull
4 x (3 × 50 + 100)
50s - P200 + 5"
100s - P200
**choice of paddles

+ 100 easy

Main Set (test)
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
400-600 combining kick/sculling/swim

Entrenamiento Lunes 27 de Abril, 2015

(Active Recovery)

Warmup
1 x 600 choice
6 x 50 spiking 4/8 @60"

Power Drills
12 x 50 (25 drill/25 swim) @20" rest

Core Drills w/fins
4 x (3 × 50)
#1. 25 90 deg titanic kick/25 swim
#2. 25 fly kick on back/25 swim
#3. 25 30 deg titanic kick/25 swim
**30" rest in between sets

Hypoxic Work
8 x 100 @1'45" breathing pattern 3/5/7/9 by 25s

Cooldown
1 x 400 (25 sculling/25 swim)

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 Miércoles 1ro de Abril, 2015

Warmup
1 × 400 choice
1 x 200 stroke Swim R1
6 x 50 head lead dolphin @20" rest

Preset
FINS - 8  x 50 (35m free R1 + 15m sprint fly) @20" rest

Lactate Clearance (FINS)
1 x 200 R1

Core Drills (FINS)
16 x 50 @ 1'30"
4 x (25 Underwater dolphin into vertical kick with arms on streamline + 25 swim R1)
4 x (25 30 deg Titanic Kick + 25 swim R1)
4 x (25 Free Kick "Mercy" Drill + 25 swim R1)
4 x (25 fly kick on back+ 25 swim R1)

+ 2'00" rest

TABATA - 4'00" Protocol
20" ON + 10" REST

Lactate Clearance
1 x 200 R1

Main Set (Race Starts)
4 ×
( start + 15m sprint +
Start + 25m sprint +
Start + 35m sprint +
Start + 50m sprint)
**60" rest between sets

COOLDOWN     
1 x 400 combine Sculling & Swim

Entrenamiento Jueves 19 de Marzo, 2015

Mañana (lleven las piernas de repuesto):

1 × 400 Fr Swim (200 breathing 3/5 by 50s + 200 breathing 3/5/7/9 by 50's)
1 x 200 stroke Swim R1
FINS 1 × 300 - Head Lead Body Dolphin (WORKING ON AWARENESS - Feeling slowing of HR)

Preset
FINS - 8  x 50 (20m Fly Sprint + 30m easy Free) @20" rest

Lactate Clearance
1 x 200 R1

Core Drills 1 (FINS)
16 x 50 @ 1'30"
4 x 25 Fr Kick "Mercy" Drill + 25 swim R1
4 x 25 90 deg Titanic Kick + 25 swim R1
4 x 25 Fly Kick "Mercy" Drill + 25 swim R1
4 x 25 30 deg Titanic Kick + 25 swim R1

Core Drills 2 (FINS)
4 Sets of 30" ON + 30" REST
**Find ROM in Kick that keeps Head Up but little movement in position

1. Vertical Fly Kick with arms crossed so hands touching opposite shoulder

2. Vertical Fly Kick with arms behind head with fingers interlaced

3. Vertical Fly Kick with hands pointing direct to sky in alignment with your body

Main Set - KICK-SWIM (FINS)
Kick
2 x 100m Fly Kick on back R2 @20" Rest
+ 1 × 100 Free Swim R1 @ 2'00"    
1 × 200m Fly Kick Prone Streamline @40" Rest
1 x 300m Fly Kick (w/Board)

Swim
4 x 100 Fr Swim Build by 25's @2' 00"
#1 - No breath LAST 5m
#2 - No breath FIRST 10m
#3 - No breath LAST 15m
#4 - No breath FIRST 20m

COOLDOWN     
1 x 400 combine Sculling & Swim