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 Martes 2 de Junio, 2015

Warmup
1 x 400 choice
1 x 400 kick
1 x 400 pull
**pull must be done with perfect technique

Preset (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 easy

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

Pace Work
6 x 100 @30" rest (35m R1 concentrate on body position and powerful pull underwater + 40m P200 + 25 easy)

Cooldown
1 x 400 (25 sculling/25 swim)

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 Jueves 23 de Abril, 2015

Warmup
1 x 800 competition warmup

Sculling
8 x 50 (25 sculling/25 swim) @20" rest

Shooters/Kick
8 x 50 (25 dolphin kick underwater/25 fly kick on back) @30" rest

100 easy

Turns
10 mins competition turns on competition pool

Starts
4 x start + time to 15m

Cooldown
400-600 easy

Entrenamiento Lunes 6 de Abril, 2015

Warmup
1 x 800 Free, breathing pattern 4/5/6/7 by 200s

Starts & Turns
4 x (race start + breakout + 3 strokes)
4 × (race speed turn - fast feet into wall)

Preset
8 x 100 Free (50 free/25 fly/25 free) @60" rest
**25 fly is fast

Lactate Clearance (Aerobic)
3 x 200 R1 @3'00"

Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 300 stroke (paddles only)
+2'00" rest
1 x race pace stroke 50/75/100/125 @60" rest after 50 & 75, 1'30" after 100

Cooldown (LC)
600-800 combine sculling/swim

Entrenamiento Viernes 20 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 breathing 3/5/7 by 100s
6 x 50 (20m easy + 15m sprint including turn + 15m easy) @30" rest

Preset
12 x 50 w/paddles - overkick build @60"

Lactate Clearance
1 x 200 R1

Turns
12 x 25 (start at 10m mark --> sprint into wall + lightning fast turn + 15m sprint) @45"

Lactate Clearance
1 x 200 R1

Starts
8 x 50 (20m sprint w/race start + 30m easy)

Stretch Cord
4 x assist

Cooldown
1 x 400 (25 sculling/25 swim)

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)

Entrenamiento Jueves 5 de Febrero, 2015

Warmup
1 x 400 choice
4 x 100 free w/snorkel - perfect technique
4 x 50 spiking 4/8 - choice of free or stroke

Preset
4 x (3 x 25 + 1 x 50)
Rd 1 @5" rest
Rd 2 @10" rest
Rd 3 @15" rest
Rd 4 @20" rest
25's = Sprint.
50 = P100
**60" rest in between sets

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

Relay Start Go-Around
8 x 50 relay starts
Odds - 25 sprint, including turn/25 easy
Evens - 25 easy, accelerate into turn/25 sprint
**in odds accelerate into finish

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

Liga de Agua
2 x against
2 x assist

Cooldown
1 x 400 (25 sculling/25 swim)