Entrenamiento Jueves 18 de Junio, 2015 (Medellín, Colombia)

Competition Warmup
1 x 800 combining kick/drill/sculling/swim

4 x 50 free R2, feeling the power phase of the stroke @20" rest

8 x 50 (25 drill/25 swim) @30" rest

4 x 25 (middle 15m all-out, activating speed fibers)

Cooldown
1 x 400 easy swim

Entrenamiento Viernes 12 de Junio, 2015

Warmup
1 x 300 choice
3 x 100 free hypoxic (6 breaths per 100) @20" rest
4 x 50 stroke @60"

Preset
6 x (50 + 2×25) @55"
50 catch-up freestyle
1st 25 head-up sculling
2nd 25 build to sprint
**No additional rest in  between sets

3 x (75 + 50 + 25) P200
#1 @1'10" | 55" | 45"
#2 @1'15" | 60" | 50"
#3 @1'20" | 1'05" | 55"

Main Set
4 x (50 + 2×25 + 50)
Set #1 @40"
Set #2 @45"
Set #3 @50"
Set #4 @55"
**50s P200
**25s Sprint

Cooldown
1 x 400 easy

Entrenamiento Lunes 8 de Junio, 2015

Warmup
1 x 400 choice
4 x 75 (25 sculling/25 drill/25 swim) @20" rest
4 x 50 spiking 4/8 @60"

Preset
8 x (25 sprint kick + 50 rooster tail + 10" rest + 20" stationary kick on wall + 25 sprint swim)
**60" rest in between rep

Lactate Clearance
1 x 200 R1

Main Set (from midpool)
6 × (50 stroke R2 + 12 1/2 easy + 15" rest + 50 sprint free or stroke + 50 easy)
**30" rest in between rep

Cooldown
1 x 400 easy