Entrenamiento Jueves 12 de Junio, 2015

Warmup
1 x 300 choice
4 x 100 (25 sculling/25 swim/25 kick/25 swim) @20" rest
4 x 50 w/fins (25 titanic kick/25 swim build into wall) @30" rest

Preset
4 x (100 R1 choice of free or stroke + 15" rest + 25 all-out sprint + 25 easy)
**30" rest in between reps

1 x 300 head lead dolphin

Main Set
4 x (5" stationary kick on wall no breath + flip turn + 15m all-out sprint + 20m easy + 15m build into wall practicing race finish)
**30" rest in between reps

Lactate Clearance
1 x 200 R1

Starts & Turns (for time)
4 × start to 15m
4 x turn to 15m

Cooldown
400 - 600 easy

Entrenamiento Jueves 28 de Mayo, 2015

Warmup
1 x 600 (200 free + 100 IM + 100 stroke + 200 free)
1 × 300 head lead dolphin w/fins

Preset (w/fins)
8 × 50 (35m free build + 15m fly sprint no breath)
+ 100 easy

Speed Play
12 x 50 (middle 20m all-out) @20" rest
+ 100 easy

Starts & Turns
4 x race start w/timing pad to 15m for time
4 x turns at race speed to 15m for time

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

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Martes 12 de Mayo, 2015

Warmup
1 x 400 @6'30"
3 × 100 (50 kick/25 drill/25 swim) @20" rest
4 x 50 stroke @60"

Preset
3 x 200 stroke (paddles) @3'15"
2 × 300 free pull (no paddles) @4'30"
1 × 400 (50 free/50 stroke) build each 50 into turn
+ 100 easy

Main Set
2 x (12 x 50) @1'10"
Set #1 - 15m all out/35m easy
Set #2 - build, last 15m sprint
+ 100 easy

1 x 50 mVO2 intensity for time from a push

Cooldown
400-600 combining (kick/sculling/swim)

Entrenamiento Martes 5 de Mayo, 2015

Warmup
1 x 400 choice
3 x 100 hypoxic breathing every 7 strokes @20" rest
4 x 50 stroke (25 kick/25 swim R1) @60"

Preset
6 x 150 stroke - speed play (P200) - 15m into wall & 15m off of every turn R2 (working on turns). Middle 20m of every 50 R1 @30" rest

Kick (w/fins)
8 x 100 (15m fast underwater + 35m kick build to sprint into wall + take 1 stroke into turn + 15m explode off the wall + 35m R1) @30" rest
**very important to work on body position on R1 portion of each 100

+100 swim easy

Main Set
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
1 x 400 (50 sculling/50 swim)

Entrenamiento Jueves 26 de Marzo, 2015

Warmup
1 x 400 choice
4 x 100 Fr Swim Build by 25’s, Dec 1-3  @ 2’00”
#1 - no breath last 15m
#2 - no breath last 10m
#3 - no breath last 5m
#4 - normal
4 x 50 Stroke Dec 1-4  (Last 15m Fly Swim MAX) @60"

Preset
8 x 75m IM Switch
2 x (Fr 25 / Bk 25 / Br 25)
2 x (Bk 25 / Br 25 / Fly 25)
2 x (Br 25 / Fly 25 / Fr 25)
2 x (Fly 25 / Fr 25 / Bk 25)

4 x (4x 50) @60"
#1. Free R1
#2. 25 Free R1+ 25 Stroke fast
#3. 25 Stroke fast + 25 Free R1
#4. Stroke R1
**60" rest in between sets

Lactate Clearance
1 x 200 R1

Olympic Turn Test
GOAL =  Can you make same time?? IF NOT TURN NEEDS WORK!!!

50m Free Swim All Out for Time + 30 sec Rest  + 45m Free Swim with 2 turns 15m/15m/15m All Out
**45m = Start at Wall Push Max Fr Swim out to 15m T/turn + Max Free turn at wall & Max Fr back to 15m

50m Stroke Swim All Out for Time + 30 sec Rest  + 45m Stroke Swim with 2 turns
**Same as Above

Cooldown
20 minute after race standard cooldown

Entrenamiento Lunes 16 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 IM @1'45"
4 x 50 stroke (25 drill/25 swim) @20" rest

Preset (shooters)
12 x 25 underwater (no breath) @60"

Lactate Clearance
1 x 200 R1

Speed Play
4 x 100 spiking 4/8 @20" rest

Lactate Clearance
1 x 200 R1

Main Set (pace work)
4 x (6 x 25 + 3 x 100)
25s @30"
100s - Set 1 @1'40"; Set 2 @1'35"; Set 3 @1'30"; Set 4 @1'25"
**30" rest in between sets

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 9 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 stroke @2'00"
6 × 50 kick w/board @20" rest

Preset
6 × 150 stroke (50 R1/50 P200/50 R1)
Free 2'15"
Other strokes 2'30"

Lactate Clearance
1 x 200 R1

Main Set
3 x (3 x (50 + 100 + 50)) @60"/1'50"/1'45"
1st 50 --> 25 fast/25 easy
100 --> R1
2nd 50 --> 25 easy/25 fast
**Trabajo y descanso

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 10 de Noviembre, 2014

Competicion Warmup
1 x 500 choice of Swim/drill/kick

Preset
3 x ( 75 @1'00" + 100 @1'45" + 75 @target 50")
Set #1. 54"....49"
Set #2. 55"....49
Set #3. 56"....51"
1'00" rest in between sets

Lactate Clearance
1 x 200 free @4'00" (target 2'40" - 2'45") Time = 2'50"

Power drills
2 x (4 x 50)
#1. 25 right arm back/25 free AE1
#2. 25 left arm back/25 free AE1
#3. 25 double arn back/25 free AE1
#4. 25 scoop drill /25 free AE1

Pull
1 x 400 free (100 25 build/75 AE1, 100 50 build/50 AE1, 100 75 build/25 AE1, 100 build)

USRPT
2 x (8 x 25) pull back @35" - working on generating rotation from the core to aid on fast hand entry
Set #1. Pull (Avg. 19")
Set #2. Swim (Avg. 18")

Cooldown - LC
1 x 400 (25 scull/75 swim)