Entrenamiento Viernes 20 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 3/5/7 by 100s
6 x 50 (20m easy + 15m sprint including turn + 15m easy) @30" rest

Preset
12 x 50 w/paddles - overkick build @60"

Lactate Clearance
1 x 200 R1

Turns
12 x 25 (start at 10m mark --> sprint into wall + lightning fast turn + 15m sprint) @45"

Lactate Clearance
1 x 200 R1

Starts
8 x 50 (20m sprint w/race start + 30m easy)

Stretch Cord
4 x assist

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 16 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 respiración 5|3|7|3 x 25s
4 x 50 especialidad @55"

Preset
16 x 25 shooters w/fins @30" rest

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'44"

Main Set
8 x (5 seconds stationary kick on wall + flip turn + 25 rooster tail + 25 build) @60"

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'45"

8 x 50 @1'15"
(15m underwater + 4 strokes fast + stop under the flags + 15" vertical kick + rest of the 50 build)

Cooldown
1 x 400 easy (25 sculling/25 easy)

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)