Entrenamiento Jueves 9 de Julio,

KICK WORKOUT

Warmup
1 x 400 choice

1 x 300 head lead dolphin w/Finis monofin

20 x 50 w/zoomers @20" rest
1-10 free kick w/snorkel (both arms to the side)
11-20 backstroke

1 x 300 head lead dolphin #w/Finis monofin

6 x 100 no fins (50 fly kick on back + 50 backstroke kick) @2'15"

Cooldown
1 x 400 easy kick

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 Sábado 31 de Enero, 2015

Warmup

1 x 400 easy choice

8 x 50 free @60" - working on distance per stroke

Kick

1 x 400 free w/fins and snorkel

8 x 50 back (25 focus on position/25 swim)

Drills

8 x 50 free, focus on high elbow catch and power phase of the stroke

8 x 50 back, working on setting up the catch with a high elbow

Cooldown

1 x 600 (300 free swim with pull and snorkel + 300 easy swim)

El enfoque de hoy fue la recuperación activa (active recovery), concentrando todo el nado en ejecutar movimientos con técnica perfecta, adecuando bien los músculos.