Warmup
1 x 300 choice
3 x 100 kick choice w/fins @20" rest
4 x 50 stroke build @30" rest
Preset (Pull)
5 × 100 free R1 @1'40"
**choice of paddles
Kick
6 x 50 build (choice of stroke or free) @20" rest
+ 200 head lead dolphin w/fins
Starts
4 x starts + breakout + 4 fast strokes + flip turn + sprint into wall
Lactate Clarance
1 x 200 R1
Hypoxic Set
8 x 50 free - max 3 breaths/50 @60"
Timed Swim
1 x 50 @MVO2 intensity (not max swim)
Cooldown
15 mins competition warm down
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)
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
Warmup
1 x 300 choice
6 x 50 free breathe 2x @20" rest
12 x 25 stroke drills @20" rest
USRPT (100m)
16 × 50 stroke @55"
Lactate Clearance
1 x 200 R1
USRPT (50m)
16 × 25 stroke @35"
Lactate Clearance
1 x 200 R1
Test swim
1 × 50 for time from a push
Back (29"92)
Cooldown
400 - 600 (combine swim, sculling, kick)
Race Rehearsal
Competition Warmup
1 x 800 (combine swim, kick, drill)
4 x 25 fast @35"
2 × starts
2 x turns
Cooldown
1 x 200 easy
------------------------ 15' rest -------------------------
Race Rehearsal
1 x 100 free
Time: 58"19
Splits: 12"8 | 14"9 | 15"4 | 14"9
Race Rehearsal
Competition Warmup
1 x 800 (combining swim, kick, drill)
4 × 25 fast @30"
+100 easy
4 x turns
+ 100 easy
2 x starts
Cooldown
1 x 200 easy
*****15 minutes rest
100 backstroke for time
14"58 | 15"66 | 16"36 | 15"93 = 1'02"53
**Muy contento con este resultado, más porque es en Febrero. Cerca de mi mejor marca como master. Muy animado para seguir trabajando duro para lograr los objetivos de este año.
Competition warmup
1 x 800 (combine swim, drills, snorkel & sculling)
4 x 50 swim w/fins (choice of build or spiking)
200 kick w/board to loose up legs
2 x reactions (10m-15m)
2 x race start w/breakout (2 strokes)
200 cooldown
------------------ 15 mins ---------------
Swim for time, with race start.
Event: 200m free
Time: 2'10"15
Splits: 29'66" | 32'63" | 33'89" | 33'97"
Muy contento con este resultado ya que es 3 segundos más rápido que mi mejor marca como nadador máster, de Noviembre 2014. Seguimos avanzando a pasos agigantados #rumboamedellin hacia los #PanamsMaster2015
