Entrenamiento Viernes 17 de Julio, 2015

KICK LADDER

Warmup
1 x 300 pateo choice

8 x 50 @20" de descanso

Escalera de Pateo
1 x 100 pateo de mariposa boca arriba
1 x 200 pateo de libre con snorkel
1 x 300 head lead dolphin con zoomers
1 x 400 pateo de dorso, llegando hasta los 10m sumergido después de cada vuelta
1 x 400 pateo de dorso, llegando hasta los 10m sumergido después de cada vuelta
1 x 300 head lead dolphin con zoomers
1 x 200 pateo de libre con snorkel
1 x 100 pateo de mariposa boca arriba con tiempo (1'39")

Cooldown
1 x 300 pateo suave

Entrenamiento Martes 3 de Febrero, 2015

Warmup
1 x 400 choice
8 x 50 spiking 4/8 w/fins @60"

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

1 x 200 head lead dolphin

Main Set (kick ladder)
100 fly @2'00" (1'41") + 200 free @4'15" (3'44") + 300 stroke @20" rest (5'31") + 400 free @30" rest (7'46") + 300 stroke @20" rest (5'36") + 200 fly @4'15" (3'43") + 100 stroke for time (1'34")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - Ana (2'55")

8 x (30" stationary kick on wall + 25 rooster tail) @1'10"

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Martes 20 de Enero, 2015

Warmup

1 x 400 choice

4 x 100 IM drill @20" rest

4 x 50 back @55" (Avg. 39")

Kick Ladder

100 fly kick w/snorkel + 200 free kick w/snorkel + 300 back kick + 300 free kick w/snorkel + 200 back kick on side + 100 fly kick on back for time (1'32")

Lactate Clearance

1 x 200 easy

Kick Set

12 × 50 @1'10" starting under the flags

Odds - 20" vertical kick + 20m back sprint kick + 25 easy

Evens - 20" vertical kick + 20m sprint swim back + 25 easy

**no rest in between 50s

1 x 200 head lead dolphin w/fins

Cooldown

1 x 400 (25 sculling/25 swim)