Entrenamiento Miércoles 10 de Junio, 2015

Warmup
1 x 300 choice
3 x 100 stroke (50 kick/25 drill/25 swim) @20" rest
4 x 50 free hypoxic (2 breaths only) @60"

Preset
6 x 100 free (pull) @1'30"
+ 100 easy
8 x 50 stroke (paddles) @55"
+ 100 easy

Shooters (w/fins)
8 × 50 @30" rest (25 underwater dolphin kick + 8 strokes all-out + rest of 50 easy)

Lactate Clearance
1 x 200 R1

Partial Race Measurements
4 x 50, the following way:
#1. 20m sprint + 30m easy
#2. 30m sprint + 20m easy
#4. 40m sprint + 10m easy
#5. 50m sprint

Cooldown
400 - 600 easy

Entrenamiento Miércoles 25 de Marzo, 2015

Active Recovery

Warmup
1 x 300 choice
3 x 100 free w/paddles only @1'45"
6 × 50 stroke @60"

Preset (Pull no paddles)
8 x 100 free @1'35"

Overkick
8 x 50 @20" rest

Aerobic ladder
50 + 100 + 150 + 200 + 200 + 150 + 100 + 50
**up freestyle, down stroke

Cooldown
1 x 50 R2 + 1 × 100 R1 + 1 × 250 easy

Entrenamiento Lunes 23 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 5/7/9 by 100s @30" rest
4 x 50 spiking 4/8 @60"

Preset (PP)
12 x 75 @1'10"

Lactate Clearance
1 x 200 R1

Aerobic Set
10 x 100 stroke Back @1'30"

Lactate Clearance
1 x 200 R1

Test Set
8 x 50 w/race starts @3'00" (record time)
#1 @70%; #2 @80%; #3 @90%; #4 All-Out; #5 All-Out; #6 @90%; #7 @80%; #8 @70%

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 13 de Marzo, 2015

Mañana:

WarmUp
1 x 400 choice
4 x 100 hypoxic, breathing pattern 3/5/7/9 by 100s @20" rest
4 x 50 stroke w/fins @60"

PreSet: Pull
4 x (2x25 + 50 + 100 + 50 + 2x25) @10" rest in between swims
2 x 25's = No breath
50 = R1
100 = Build
50 = R1
2 x 25's = No breath
**60" rest in between sets

Kick (w/fins)
3 x (3 x 75) @45" rest - 25 titanic kick/25 streamline kick/25 sprint kick

Resistance Work
3 x (4 x 25)
1 Set - Stretch cord (against)
1 Set - Weight belt
1 Set - Parachute

Lactate Clearance
1 x 200 R1

Main Set
4 x (3x25 + 25 + 50)
3 x 25's @25"
1 x 25 @15" rest
1 x 50 @HR23

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 6 de Febrero, 2015

Warmup
1 x 400 choice
4 x 75 (25 fly/25 stroke/25 free)
6 x 50 back @60" (Avg. 38")

Preset (Pull-Paddle)
3 × (50 R2 @50" + 100 breathing every 5 strokes + 150 w/snorkel)
**30" rest between sets
50s: 32", 32", 32"

Main Set
6 x 150 build @2'30" (Avg. 1'56")
+ 100 easy
+ 1'00" rest
6 x 150 descend @2'30" (2'00" | 1'58" | 1'57" | 1'55" | 1'51" | 1'48")

Cooldown (Lactate Clearance)
1 × 400 (25 sculling/25 swim)

Entrenamiento Viernes 30 de Enero, 2015

Warmup
1 x 400 choice (work underwaters off of every turn)
6 x 75 IM switch @1'30"
4 x 50 w/fins (25 underwater freestyle/25 regular swim) @20" rest

Preset
12 x 75 (50 free/25 back) @1'15" (Avg. 1'00")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'43"

Main Set (Pull-Paddle)
5 x 300 build @4'30" (Times: 3'57" | 3'56" | 3'52" | 3'48" | 3'47")

Cooldown
1 x 400 (25 sculling/25 swim)