Día #3
Warmup
6 x 50 respirando c/5 brazadas
4 x 75 IM switch @1'30"
12 × 25 pateo choice streamline @45"
Preset
4 x (100 + 2 × 25 + 50)
100 especialidad @1'40"
25s peor estilo @40"
50 libre progresivo, ultimos 10m sin respirar
Pateo
12 x 50 (25 pateo streamline + 25 rooster tail progresivo) @1'10"
Main Set
10 x 100 libre R1 @1'35"
Cooldown
1 x 300 suave
Hay días mejores que otros y aunque hoy no fue muy bueno, el trabajo hay que hacerlo de todas maneras.
Warmup
1 x 400 @6'30"
4 × 100 reverse IM @20" rest
4 x 50 w/fins (35m free + 15m fly no breath) @20" rest
Preset (Kick w/fins)
12 × 50 @20" rest (15m underwater + 20m sprint + 15m easy)
Core Drills (w/fins)
8 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
2. 25 free mercy drill/25 swim easy
3. 25 30 deg titanic kick/25 swim easy
+ 100 easy
Pull
4 x (3 × 50 + 100)
50s - P200 + 5"
100s - P200
**choice of paddles
+ 100 easy
Main Set (test)
8 x 100 choice of free or stroke R1 @1'30"/1'35"/1'40" (choose your interval)
**count strokes on every 50 - max distance per stroke
Cooldown
400-600 combining kick/sculling/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
1x 300 choice
3 x 100 w/fins (75 free/25 fly) @20" rest
4 x 50 spiking 4/8 @60"
Preset
10 x 100 free @1:30 at threshold of R1 (Avg. 1'15")
Kick
12 x 25 shooters @60"
Lactate Clearance
1 x 200 R1
Main Set (Backstroke)
8 x (75 choice R2 + 25 easy + 30" rest + 50 P200 + 25 easy)
**60" rest in between sets
75s, Avg. 52"
50s, Avg. 33"
Cooldown
1 x 400 (25 sculling/25 swim)
