Entrenamiento Martes 11 de Noviembre, 2014

Competition Warmup
1 x 500 choice (swim/drill)

1 × 200 free spiking

Main
8 x 50 back @60" (Avg. 40")
+1'00" rest
6 x 75 free @1'15" (Avg. 58")

Cooldown
1 x 400 easy (25 scull/75 swim)

Ultimo entrenamiento de la semana. El jueves 13 de Nov., Round: 800m libre.

Entrenamiento Lunes 10 de Noviembre, 2014

Competicion Warmup
1 x 500 choice of Swim/drill/kick

Preset
3 x ( 75 @1'00" + 100 @1'45" + 75 @target 50")
Set #1. 54"....49"
Set #2. 55"....49
Set #3. 56"....51"
1'00" rest in between sets

Lactate Clearance
1 x 200 free @4'00" (target 2'40" - 2'45") Time = 2'50"

Power drills
2 x (4 x 50)
#1. 25 right arm back/25 free AE1
#2. 25 left arm back/25 free AE1
#3. 25 double arn back/25 free AE1
#4. 25 scoop drill /25 free AE1

Pull
1 x 400 free (100 25 build/75 AE1, 100 50 build/50 AE1, 100 75 build/25 AE1, 100 build)

USRPT
2 x (8 x 25) pull back @35" - working on generating rotation from the core to aid on fast hand entry
Set #1. Pull (Avg. 19")
Set #2. Swim (Avg. 18")

Cooldown - LC
1 x 400 (25 scull/75 swim)

Entrenamiento Sabado 8 de Noviembre, 2014 - SCM

Competition Warmup
1 x 500 choice of swim/scull/drill

20 x 50 (feel of the water)
1 - 8 free w/pull buoy @60" - counting strokes
9-15 swim free @60" - concentrating on extending before the catch and after the push
16 - 20 back w/pull buoy @60"

1 × 100 easy (25 scull/25 swim)

20 x 25 back w/pull @40" (Avg. 19")

Cooldown
1 x 500 (25 scull/25 swim)

Entrenamiento Viernes 7 de Noviembre, 2014

Warmup
1 x 200 free AE1
1 x 200 free/form by 50s
1 x 100 back AE1

Test Set
4 x
(1 × 100 race pace for time from push + 45" rest
1 x 100 free spiking 4/12
1 x 100 free form)
#1. 1'09", #2. 1'07", #3. 1'06", #4. 1'04"
+ 2'00" rest in between sets

1 x 400 free @AE2 (target 5'30") time = 5'34"; HR 140 bpm

Power Drills
2 × (4 x 50) @1'30"
#1. 25 right arm back/25 AE1 free swim
#2. 25 left arm back/25 AE1 free swim
#3. 25 double arm back/25 AE1 free.swim
#4. 25 scoop drill/25 AE1 free swim

Turns
4 x 20m (quick in/out of walls) @30" rest

Cooldown
1 x 400 (25 scull/75 swim)

Entrenamiento Jueves 6 de Noviembre, 2014 (LCM)

Warmup

1 x 300 AE1 choice

3 x 100 (50 back/50 free)

4 x 50 back @60"

12 x 50 pull free @55" (35, 37, 37, 36, 37, 36, 37, 37, 36, 36, 37, 36)

3 x (4 x 50) free

Set #1. 34, 36, 36, 36

Set #2. 35, 36, 36, 36

Set #3. 35, 35, 35, 34

Lactate Clearance

1 x 200 easy free

8 x 30m spin drill into turn

Cooldown

1 x 400 (25 scull/25 swim)

Entrenamiento Miercoles 5 de Noviembre, 2014

Warmup
1 x 300 choice
3 x 100 (25 back/75 free) @1'45"
4 x 50 especialidad @20" de descanso

1 x 200 spiking 4/12 @4'00"

Main Set
10 x 100 libre @1'30" (target 1'12" - 1'16") - 1'13", 1'14", 1'15", 1'15", 1'16", 1'15", 1'15", 1'15", 1'15", 1'13"

Remoción de Lactato
1 x 200 libre (target, pulsaciones en zona aeróbica 2, aprox 140 bpm)

Test Set
1 x 200m (1er 100 R2 + 5" de descanso + 100 con tiempo desde abajo) - registrando tiempo del ultimo 100 (1'10")
1 x 100 easy
1 x 200m (1er 50 R2 + 10" de descanso + 150 con tiempo desde abajo) - registarndo tiempo del 150 (1'51")

Cooldown
Mínimo de 400 a 500 metros (pulsaciones 120 bpm)

Entrenamiento Viernes 31 de Octubre, 2014

Warmup
1 x 400 R1 choice
4 x 100 free (50 resp. C/3 + 50 resp. C/5) @15" de descanso
4 x 50 especialidad @15" rest

Back - 2 x 25 @35" + 1 × 75 @1'15" + 2 × 25 @35" @100 race pace (HR 160 bpm)

+ 1'00" de descanso

Libre - 3 × 75 @1'05"

+ 1'00" de descanso

Libre - 2 x 25 @30" + 1 × 75 @1'05" + 2 × 25 @30" @100 race pace (HR 160 bpm)

+ 1'00" de descanso

Back -  3 × 50 @45"

+ 1'00" de descanso

Back - 2 x 25 @35" + 1 × 75 @1'15" + 2 × 25 @35" @100 race pace (HR 160 bpm)

+ 5'00" de descanso

Rehearsal swim - 1 x 50 con tiempo (33.90")

Cooldown
1 x 400 R1 - remoción de lactato