Entrenamiento Viernes 5 de Junio, 2015

Warmup
1 x 300 choice
1 x 300 kick
1 x 300 pull

Preset (Pull)
6 × 100 Free @1'40" (2nd & last 25 P200)
+ 100 easy

Kick (w/board)
8 × 50 @20" rest (35m kick build + 15m with board on vertical position)
+ 100 easy

Swims w/fins
2 x 4 x 50 @30"
Set #1. Build to sprint, practicing race finish
Set #2. From midpool, practicing turns at race speed
**60" rest in between sets

Lactate Clearance
1 x 200 R1

Lactate Tolerance
4 x 50 mVO2 @3'00", or
4 x 100 mVO2 @3'00" rest

Cooldown
1 x 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 Sábado 11 de Abril, 2015

Warmup
1 x 200 choice
3 x 100 (25 sculling/25 stroke build) @20" rest
8 x 50 (25 kick/25 spiking 4/6) @60"

Preset (w/fins) @30" rest
10 x 75
Odds - 25 Sprint/50 easy
Evens - 50 fast/25 easy

Lactate Clearance
1 x 400 R1

Main Set
12 x 25 All-out for time from a push @3'00" rest

Cooldown
20 minutes competition warm down

Entrenamiento Miércoles 1ro de Abril, 2015

Warmup
1 × 400 choice
1 x 200 stroke Swim R1
6 x 50 head lead dolphin @20" rest

Preset
FINS - 8  x 50 (35m free R1 + 15m sprint fly) @20" rest

Lactate Clearance (FINS)
1 x 200 R1

Core Drills (FINS)
16 x 50 @ 1'30"
4 x (25 Underwater dolphin into vertical kick with arms on streamline + 25 swim R1)
4 x (25 30 deg Titanic Kick + 25 swim R1)
4 x (25 Free Kick "Mercy" Drill + 25 swim R1)
4 x (25 fly kick on back+ 25 swim R1)

+ 2'00" rest

TABATA - 4'00" Protocol
20" ON + 10" REST

Lactate Clearance
1 x 200 R1

Main Set (Race Starts)
4 ×
( start + 15m sprint +
Start + 25m sprint +
Start + 35m sprint +
Start + 50m sprint)
**60" rest between sets

COOLDOWN     
1 x 400 combine Sculling & Swim

Entrenamiento Jueves 19 de Marzo, 2015

Mañana (lleven las piernas de repuesto):

1 × 400 Fr Swim (200 breathing 3/5 by 50s + 200 breathing 3/5/7/9 by 50's)
1 x 200 stroke Swim R1
FINS 1 × 300 - Head Lead Body Dolphin (WORKING ON AWARENESS - Feeling slowing of HR)

Preset
FINS - 8  x 50 (20m Fly Sprint + 30m easy Free) @20" rest

Lactate Clearance
1 x 200 R1

Core Drills 1 (FINS)
16 x 50 @ 1'30"
4 x 25 Fr Kick "Mercy" Drill + 25 swim R1
4 x 25 90 deg Titanic Kick + 25 swim R1
4 x 25 Fly Kick "Mercy" Drill + 25 swim R1
4 x 25 30 deg Titanic Kick + 25 swim R1

Core Drills 2 (FINS)
4 Sets of 30" ON + 30" REST
**Find ROM in Kick that keeps Head Up but little movement in position

1. Vertical Fly Kick with arms crossed so hands touching opposite shoulder

2. Vertical Fly Kick with arms behind head with fingers interlaced

3. Vertical Fly Kick with hands pointing direct to sky in alignment with your body

Main Set - KICK-SWIM (FINS)
Kick
2 x 100m Fly Kick on back R2 @20" Rest
+ 1 × 100 Free Swim R1 @ 2'00"    
1 × 200m Fly Kick Prone Streamline @40" Rest
1 x 300m Fly Kick (w/Board)

Swim
4 x 100 Fr Swim Build by 25's @2' 00"
#1 - No breath LAST 5m
#2 - No breath FIRST 10m
#3 - No breath LAST 15m
#4 - No breath FIRST 20m

COOLDOWN     
1 x 400 combine Sculling & Swim

Entrenamiento Jueves 5 de Marzo, 2015

Warmup
1 x 300 choice
6 x 50 build to sprint w/fins @30" rest

Preset
12 x 50 w/tshirt & shoes @60" (hold technique & stroke tempo)
----> Take shoes off
8 x 50 w/tshirt only @55"
----> Take tshirt off
4 x 50 @45" P100

Lactate Clearance
1 x 200 R1

Main Set
4 x (2 x 25 sprint @30" + 1 x 50 R1 @60" + 1 x 50 RL + 100 easy)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Martes 3 de Marzo, 2015

Warmup
1 x 300 choice
3 x 100 (25 build to sprint w/fast turn + 75 R1) @1'45"
4 x 50 stroke @50"

Preset (w/fins, no paddles)
4 x (4 x 50) @20" rest
#1. Half pool underwater + breakout + 2 fast strokes + rest of 50 easy
#2. Starting from under the flags, sprint to 25 + rest of 50 easy
#3. 25 build into turn + 2 strokes fast after turn + rest of 50 easy
#4. 50 sprint
**1'00" rest in between sets

Lactate Clearance
1 x 200 R1

Main Set
8 x 50 (25 stroke/25 free) @1'00"
+ 200 kick w/snorkel (put cardio cap on)
6 x 50 (25 free/25 stroke) @1'05"
+ 100 kick stroke on back
4 x 50 stroke fast @1'10"
+ immediately take to blocks and go 25 all out sprint
**All stroke portions of each 50 are fast

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 Martes 3 de Febrero, 2015

Warmup
1 x 400 choice
8 x 50 spiking 4/8 w/fins @60"

Preset (Power Drills)
12 x 50 (25 drill/25 swim) @20" rest

1 x 200 head lead dolphin

Main Set (kick ladder)
100 fly @2'00" (1'41") + 200 free @4'15" (3'44") + 300 stroke @20" rest (5'31") + 400 free @30" rest (7'46") + 300 stroke @20" rest (5'36") + 200 fly @4'15" (3'43") + 100 stroke for time (1'34")

Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") - Ana (2'55")

8 x (30" stationary kick on wall + 25 rooster tail) @1'10"

Cooldown
1 x 400 (25 sculling/25 swim)