Entrenamiento Jueves 21 de Mayo, 2015

Warmup
1 x 300 choice
1 x 200 IM (25 drill/25 swim)
6 x 50 kick (last 10m sprint) @20" rest

Core Drills (w/fins)
12 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
3. 25 free mercy drill/25 swim easy
4. 25 30 deg titanic kick/25 swim easy
+ 100 build into turn & race finish
+ 100 easy

Hypoxic Set
8 x 50 @30" rest
Starting under the flags + 20m sprint + 15m easy + 10m sprint working on race finish

4 x race start, timed to 15m

Main Set
1 x 200 free R2 + 10 × 50 free @60"
+ 200 easy
1 x 200 stroke R2 + 10 × 50 stroke @60"

Cooldown
1 x 400 combining kick, sculling, swim

Entrenamiento Jueves 16 de Abril, 2015

Warmup
1 x 600 choice
8 x 50 @30" rest (15m scullin@ + 10m sprint + 10m sculling + 15m sprint)

Preset
6 x 100 stroke R1 @2'00" (perfect technique & DPS)

Partial Race Measurements
4 x 100 @3'00" rest (starting under the flags)
#1. 20m sprint + 80m easy
#2. 30m sprint + 70m easy
#3. 40m sprint + 60m easy
#4. 50m sprint + 50m easy
**All for time

Lactate Clearance
1 x 200 R1

Race Finish
4 x 15m all-out race finish

Cooldown
20 mins competition warm down

Entrenamiento Martes 24 de Febrero, 2015

Warmup
1 x 300 choice
3 x 100 (25 no breath + 75 stroke) @20" rest
6 x 50 w/fins @60" (25 free/25 fly) last 10m of 25 fly in sprint

Preset
20 x 50 swim choice w/fins @55"
Descend 1-5
**1'00" rest after each set of 5
Target: P100

Lactate Clearance
1 x 200 R1 (each on their target)

Turns
20 x 25 @45" - starting from midpool

Lactate Clearance
1 x 200 R1 (each on their target)

Relay Start Go-Around
8 x 50 R2 w/fast turns and finishes

Cooldown
1 x 400 (25 sculling/25 swim)