Entrenamiento Martes 4 de Agosto, 2015 (Piscina Larga)

KICK WORKOUT

Warmup
1 x 400 choice
4 x 100 @20" de descanso (25 pateo de mariposa boca arriba/25 pateo de dorso)
4 x 50 pateo de libre sobre el costado @20" de descanso

Preset
5 x 100 pateo de dorso @2'00" (target 1'45") - delfin hasta los 15m cada pared.
Tiempos: 1'43" | 1'47" | 1'46" | 1'45" | 1'46"

Lactate Removal
1 x 200 pateo suave

1 x 300 head lead dolphin

Main Set
12 x 50 c/zoomers @20" de descanso (25 pateo de mariposa boca arriba en sprint/25 pateo de dorso progresivo)

Cooldown
1 x 400 (25 sculling/25 pateo choice suave)

Entrenamiento Viernes 31 de Julio, 2015

30 minutos de gradas

Warmup
1 x 200 pateo choice

5 minutos de pateo de delfín vertical con brazos extendidos fuera del agua
30 segundos de pateo/30 segundos de descanso

1 x 300 head lead dolphin

10 x 10" pateo estacionario contra la pared all-out + 15m delfin sumergido

Cooldown
1 x 200 pateo suave

Entrenamiento Jueves 12 de Junio, 2015

Warmup
1 x 300 choice
4 x 100 (25 sculling/25 swim/25 kick/25 swim) @20" rest
4 x 50 w/fins (25 titanic kick/25 swim build into wall) @30" rest

Preset
4 x (100 R1 choice of free or stroke + 15" rest + 25 all-out sprint + 25 easy)
**30" rest in between reps

1 x 300 head lead dolphin

Main Set
4 x (5" stationary kick on wall no breath + flip turn + 15m all-out sprint + 20m easy + 15m build into wall practicing race finish)
**30" rest in between reps

Lactate Clearance
1 x 200 R1

Starts & Turns (for time)
4 × start to 15m
4 x turn to 15m

Cooldown
400 - 600 easy

Entrenamiento Viernes 1ro de Mayo, 2015 (a.m.)

Pre-competition Workout

Warmup
1 x 800 choice

USRPT
10 x 50 back @60" (7 dolphin kicks off push/4 off of every turn)

Lactate Clearance
1 x 200 R1

USRPT
12 x 25 back @40" (7 dolphin kicks off push)

Cooldown
1 x 600 combining scullin/kick/drill/swim