Entrenamiento Viernes 5 de Junio, 2015

Warmup
1 x 300 choice
1 x 300 kick
1 x 300 pull

Preset (Pull)
6 × 100 Free @1'40" (2nd & last 25 P200)
+ 100 easy

Kick (w/board)
8 × 50 @20" rest (35m kick build + 15m with board on vertical position)
+ 100 easy

Swims w/fins
2 x 4 x 50 @30"
Set #1. Build to sprint, practicing race finish
Set #2. From midpool, practicing turns at race speed
**60" rest in between sets

Lactate Clearance
1 x 200 R1

Lactate Tolerance
4 x 50 mVO2 @3'00", or
4 x 100 mVO2 @3'00" rest

Cooldown
1 x 600 easy

Entrenamiento Miércoles 27 de Mayo, 2015

Warmup
1 x 400 choice
3 x 100 stroke (50 kick/50 swim) @20" rest
4 x 50 free (25 sculling/25 swim) @20" rest

Preset (Kick)
4 x 100 build stroke @2'00"
8 x 50 rooster tail @60"

Paddles
6 x 100 stroke @1'30"/1'35"/1'40" choose your interval
+ 100 easy

Spiking
6 x 50 spiking 4/8 @20" rest

Main Set
2 x 4 x 50
(1 x 20m + 1 x 30m + 1 x 40m + 1 x 50m) repeat
**All race pace
***Rest 60" in between rep and 2'00" in between sets

Cooldown
400 - 600 combining kick/sculling/swim

Entrenamiento Jueves 14 de Mayo, 2015

Warmup
1 x 400 @6'30"
3 × 100 free hypoxic breathing 6X per 100
4 x 50 spiking 4/12 @20" rest

Preset
4 x 150 (50 kick/50 drill/50 swim) @20" rest
4 x 100 pull choice of free or stroke @1'45"
4 × 50 (25 fly/25 free) @60"

Put fins on
1 x 300 head lead dolphin

Kick
4 x 50 + 100 + 4 × 50 + 100 + 4 x 50
50s build @1'10"
100s rooster tail @30" rest

Main Set
4 x (50 R2 from push + 25 easy + 50 R2 from midpool (fast turn) + 25 easy)
*20" rest after 1st 25
**30" rest in between sets

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 Martes 7 de Abril, 2015

Mañana:

Warmup
1 x 400 choice
4 × 100 IM @20" rest
4 x 50 spiking 8/12 @30" rest

Preset
8 x 100 stroke R1 @1'30"/1'35"/1'40"/1'45" (choose your interval)

Lactate Clearance
1 x 400 R1

Kick
12 x 50 @1'10"
Odds - fly kick on back
Evens - stroke kick

Main Set
8 x 100 @60" rest
1 - 4 no fins (65m race pace + 35m easy)
5 - 8 w/fins (65m fast + 35m easy)

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)