Entrenamiento Miércoles 29 de Abril, 2015

Warmup
8 x 50 @20" rest increasing intensity every 2 50s
4 x 75 @20" rest (25 kick/25 drill/25 swim) last 10m of last 25 sprint into wall - perfect race finish

Preset
6 × (25 butterfly kick on back + 25 sprint kick all-out + 10" stationary kick on wall + flip turn + 25 all-out sprint + 25 easy)

Lactate Clearance
1 x 200 R1

Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 200 easy
+2'00" rest
1 x race pace stroke 50/75/100/125 @2'00" rest

Lactate Clearance
1 x 200 R1

Turns
10 mins of race speed turns (work on transfering speed from swim to wall to streamline to breakout)

Cooldown (LC)
1 x 600 easy

Entrenamiento Viernes 27 de Marzo, 2015

Warmup
1 x 300 choice
4 x 150 (50 kick + 50 drill + 50 swim) @20" rest

Preset
8 x 50 spiking 4/8 @30" rest

Turns & Finishes
12 x (20m sprint include race speed turn + 25m sprint into wall w/perfect finish)

Lactate Clearance
1 x 200 R1

Shooters - no fins
8 x 25 (15m underwater + 10m easy) @30" rest

Stretch Cord
4 x against
4 x assist
+ 1 × 25 All-out w/race start for time

Cooldown - 20min standard competition warm down