Entrenamiento Viernes 10 de Abril, 2015

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)

Entrenamiento Jueves 9 de Abril, 2015

Race Rehearsal (LCM)

Competition Warmup
1 x 800 (combine swim, kick, drill)

4 x 50 (25 fast/25 easy) @30" rest

2 × starts
2 x turns

Cooldown
1 x 400 easy

------------------------ 15' rest -------------------------

Race Rehearsal
100 backstroke
TIME = 1'05"63 (31'54" | 34"09)

Cooldown
20 minutes straight swim

Entrenamiento Miércoles 8 de Abril, 2015

(Active Recovery)

Warmup
1 x 600 choice

Preset
5 x 200 (pull only) @3'30"-4'00"
Free or Stroke, minimum number of strokes
**1 × 50 of each 200 on kick

Sculling-Drill
5 x 100 (2 x (25 sculling/25 Power Drill)) @20" rest

Streamline w/Race Starts
8 x race start (stay on streamline position, glide until about to stop + break into 4 fast strokes + walk back to starting block)

Lactate Clearance into Cooldown
1 x 400 R1 w/fins
1 x 300 head lead dolphin
1 x 200 (25 sculling/25 swim)

Entrenamiento Martes 7 de Abril, 2015

Mañana:

Warmup
1 x 400 choice
4 × 100 IM @20" rest
4 x 50 spiking 8/12 @30" rest

Preset
8 x 100 stroke R1 @1'30"/1'35"/1'40"/1'45" (choose your interval)

Lactate Clearance
1 x 400 R1

Kick
12 x 50 @1'10"
Odds - fly kick on back
Evens - stroke kick

Main Set
8 x 100 @60" rest
1 - 4 no fins (65m race pace + 35m easy)
5 - 8 w/fins (65m fast + 35m easy)

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Lunes 6 de Abril, 2015

Warmup
1 x 800 Free, breathing pattern 4/5/6/7 by 200s

Starts & Turns
4 x (race start + breakout + 3 strokes)
4 × (race speed turn - fast feet into wall)

Preset
8 x 100 Free (50 free/25 fly/25 free) @60" rest
**25 fly is fast

Lactate Clearance (Aerobic)
3 x 200 R1 @3'00"

Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 300 stroke (paddles only)
+2'00" rest
1 x race pace stroke 50/75/100/125 @60" rest after 50 & 75, 1'30" after 100

Cooldown (LC)
600-800 combine sculling/swim

Entrenamiento Jueves 2 de Abril, 2015

Warmup
1 x 200 IM (25 drill/25 swim)
3 × 100 stroke @1'45"
4 × 50 (25 sculling w/head out of water/25 easy swim) @20" rest

Preset
8 x 50 hypoxic, max 3 breaths per 50m @30" rest

Turns
8 x 50 (5" stationary kick on wall no breath + flip turn + 15m sprint + 35m easy) @30" rest

Lactate Clearance
1 x 200 R1

Reactions for time
6 x 50 - starting under the flags (20m sprint for time + 25 easy) @60" rest

Race Rehearsal
1 swim, choose distance, all-out for time
**Optional: racing suit, cap & goggles

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