Entrenamiento Lunes 18 de Mayo, 2015

Warmup
1 x 300 choice
4 x 100 (50 fly kick on back/50 free swim) @20" rest
4 x 50 stroke @60"

Preset (kick)
8 x (1 x 50 kick @60" + 1 x 75 rooster tail + 10" rest + 1 x 25 sprint choice)
**Emphasis on kicking hard on the rooster tail 75s
***Rest 30" after each repetition

Lactate Clearance
1 x 200 R1

Main Set
12 x 75 @HR23
+100 easy
12 x 50 @60" (middle 25 sprint working on lightning speed turns)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 10 de Abril, 2015

SCM

WarmUp
1 x 400 choice
4 x 100 (50 kick/50 swim) @2'00"
4 x 50 Power Drills @20" rest

Preset (Kick)
8 x 30" Vertical Kick @30" rest
Odds = hands behind head
Evens = Arms at side sculling

Vertical Board/Horizontal Board
12 x 25 @40"
**Half-lap vertical board then half-lap horizontal board

3 x 100 Free @1'25" Even Pace P200

MainSet
3 x 100 P200 @1'20"/1'25"/1'30"/1'35" (choose your interval)

2 x 25 + 75 + 2 x 25 Holding P200
25's @25"; 75 @1'05"

3 x 75 @1'05" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200
25's @30"; 75 @1'20"

3 x 50 @45" Even Paced

2 x 25 + 75 + 2 x 25 Holding P200.
25's @30"; 75 @1'20"

Lactate Clearance
1 x 200 R1

Pace Work for time (starting from midpool | 4 turns)
1 x 100 P200 - race pace

Cooldown
400 - 600 (25 sculling/25 swim)

Entrenamiento Lunes 30 de Marzo, 2015

Warmup
1 x 300 choice
4 x 75 IM Switch @1'30"
6 x 50 (25 drill/25 swim) @20" rest

Preset
7 x 100 (50 kick/50 swim fast) @HR23

Pull (no paddles)
4 x (3 x 50)
Set #1 @55"
Set #2 @50"
Set #3 @45"
Set #4 @40"
No extra Recovery between sets.

Lactate Clearance
1 x 200 R1

Main Set
3 x (3 x 25 + 75)
25's Sprint @30"
75's R2
**60" rest between sets

+100 easy

3 x (3 x 50 + 75) R2 @HR23
**60" rest between sets

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Viernes 16 de Enero, 2015

Warmup
1 x 400 choice
4x100 back (25 drill/25 swim) @20" rest
1 x 200 spiking 4/12 free

PreSet
6 x (50 + 25 + 50) @60"/45"/1'30"
#1 = 50 Catch-up/25 Head-up scull/50 Build Sprint.

3 x (3 x 75)
Round 1. Swim w/fins @60" (Avg. 52")
Round 2. Pull-Paddle @1'05" (Avg. 55")
Round 3. Swim (50 free/25 stroke) @1'10" (Avg. 58")
**30" rest in between sets

MainSet
4 x (50 + 2x25 + 50) stroke
Round 1 = @45"
Round 2 = @50"
Round 3 = @55"
Round 4 = @60"
**30" Recovery between rounds.

Cooldown

1 x 400 (25 sculling/25 swim)

Tomando prestado de los grandes. Entrenamiento original de Dave Salo, entrenador de Trojan Aquatics en California, USA. Más exigente de lo que se ve. En compañía de la world masters champ, Ana Ysa Tejeda, el nadador élite Dominicano, Jean Luis Gomez y Frank Báez.