Entrenamiento Martes 5 de Mayo, 2015

Warmup
1 x 400 choice
3 x 100 hypoxic breathing every 7 strokes @20" rest
4 x 50 stroke (25 kick/25 swim R1) @60"

Preset
6 x 150 stroke - speed play (P200) - 15m into wall & 15m off of every turn R2 (working on turns). Middle 20m of every 50 R1 @30" rest

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 swim easy

Main Set
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
1 x 400 (50 sculling/50 swim)

Entrenamiento Viernes 1ro de Mayo, 2015 (a.m.)

Pre-competition Workout

Warmup
1 x 800 choice

USRPT
10 x 50 back @60" (7 dolphin kicks off push/4 off of every turn)

Lactate Clearance
1 x 200 R1

USRPT
12 x 25 back @40" (7 dolphin kicks off push)

Cooldown
1 x 600 combining scullin/kick/drill/swim

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 Lunes 27 de Abril, 2015

(Active Recovery)

Warmup
1 x 600 choice
6 x 50 spiking 4/8 @60"

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

Core Drills w/fins
4 x (3 × 50)
#1. 25 90 deg titanic kick/25 swim
#2. 25 fly kick on back/25 swim
#3. 25 30 deg titanic kick/25 swim
**30" rest in between sets

Hypoxic Work
8 x 100 @1'45" breathing pattern 3/5/7/9 by 25s

Cooldown
1 x 400 (25 sculling/25 swim)

Entrenamiento Jueves 23 de Abril, 2015

Warmup
1 x 800 competition warmup

Sculling
8 x 50 (25 sculling/25 swim) @20" rest

Shooters/Kick
8 x 50 (25 dolphin kick underwater/25 fly kick on back) @30" rest

100 easy

Turns
10 mins competition turns on competition pool

Starts
4 x start + time to 15m

Cooldown
400-600 easy

Entrenamiento Miércoles 22 de Abril, 2015

Warmup
1 x 300 choice
3 x 100 kick choice w/fins @20" rest
4 x 50 stroke build @30" rest

Preset (Pull)
5 × 100 free R1 @1'40"
**choice of paddles

Kick
6 x 50 build (choice of stroke or free) @20" rest
+ 200 head lead dolphin w/fins

Starts
4 x starts + breakout + 4 fast strokes + flip turn + sprint into wall

Lactate Clarance
1 x 200 R1

Hypoxic Set
8 x 50 free - max 3 breaths/50 @60"

Timed Swim
1 x 50 @MVO2 intensity (not max swim)

Cooldown
15 mins competition warm down

Entrenamiento Martes 21 de Abril, 2015

Warmup
1 x 400 choice
6 x 50 (25 kick/25 build to sprint into wall)

Preset
2 × (4 × 50) @30" rest
**Middle 20m sprint all-out

Lactate Clearance
1 x 200 R1

Hypoxic Set
12 x 50 @45" rest
**15" static underwater + 15m underwater dolphin no breath + 10m easy +  6 fast strokes + rest of last 25 easy

Explosions (starting under the flags)
4 × 15m all-out sprints

Lactate Clearance
1 x 200 R1

Sprints for time w/flip turn (starting under the flags)
2 × 25 @3'00" rest

Cooldown
15 mins competition warm down