Descarga la aplicación para disfrutar aún más
Vista previa del material en texto
Development of Anaerobic Conditioning for Top US S iSwimmers Genadijus Sokolovas, Ph.D. Global Sport Technology, Incp gy, www.globsport.org Anaerobic ConditioningAnaerobic Conditioning • Anaerobic Conditioning (Fitness) is the ability of working muscles to build and tolerate high level of metabolic products. • Anaerobic training increases muscles glycogenAnaerobic training increases muscles glycogen and buffering capacity. A bi diti i i di tl l t d t h t• Anaerobic conditioning is directly related to short and middle distance performances, such 100, 200 d 00200, and 400. Anaerobic ConditioningAnaerobic Conditioning • Aerobic Conditioning includes EN3, SP1, and SP2 energy zones. gy • Seasonal training of anaerobic system requires at least 6 weeks of intense trainingat least 6 weeks of intense training. • Anaerobic training should be done after good aerobic base training. Otherwise the overtraining is possible.overtraining is possible. Methods to Develop Anaerobic Conditioning • High intensity exercises on various distances. The best training distance depends on g p swimmer’s primary event. • To increase training intensity longer rest• To increase training intensity longer rest interval is advised, especially toward the end f h h k/ hof the season. The work/rest ratio may reach up 1:8. • Anaerobic conditioning requires training at speeds higher than lactate threshold up tospeeds higher than lactate threshold up to max speed. Anaerobic TrainingAnaerobic Training • There two main type of swimming sets to develop anaerobic conditioning:p g – High intensity training sets with short rest interval (SP1) to tolerance to metabolic products(SP1) to tolerance to metabolic products – High intensity training sets with long rest interval (SP2) to reach peak accumulation of metabolic(SP2) to reach peak accumulation of metabolic products Testing Anaerobic ConditioningTesting Anaerobic Conditioning • Tests to monitor anaerobic conditioning: – Lactate peak (the higher peak lactate, the larger amount of l i d i h l )glycogen is stored in the muscles) – Lactate clearance (the faster lactate clearance, the better ability to buffer lactate and other metabolic products seeability to buffer lactate and other metabolic products – see the next slide) – Testing max swimming speed on short distances (100 and– Testing max swimming speed on short distances (100 and 200) – Testing swimming speed in anaerobic swimming sets (6 xTesting swimming speed in anaerobic swimming sets (6 x 50 on 1:00, 8 x 50 on 2:00, 4 x 100 on 3:00, etc.) – Longer distance per cycle during the raceg p y g Lactate Clearance FeedbackLactate Clearance Feedback Summer Nationals, Fort Lauderdale, 8/12/2002 Protocol 1 - 151 bpm ----------------- Minutes Lactates 3 9 30============================= Testing Time - 8/12/2002 Testing Stroke - Fly 3 9.30 13 8.30 16 6.40 Testing Distance - 100 LCM Result - 0:58.49 ----------------- Rate of Recovery: First 10 Min - 10.75 % y Second 10 Min - 76.31 % First 20 Min - 78.85 % Optimal Duration of Warm Down:Optimal Duration of Warm-Down: Down to 2 mmol/L - 19.9 Min Down to 1 mmol/L - 21.5 Min 7 Lactate Clearance FeedbackLactate Clearance Feedback Summer Nationals, Fort Lauderdale, 8/12/2002 Protocol 7 - 143 bpm ----------------- Minutes Lactates 3 13.10 ============================= Testing Time - 8/15/2002 Testing Stroke - Free 13 11.80 30 4.30 38 2.40 Testing Distance - 100 LCM Result - 0:54.66 ----------------- Rate of Recovery: First 10 Min - 9.92 % Second 10 Min - 37.39 % First 20 Min 43 60 %First 20 Min - 43.60 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 36.7 Min 8 Down to 1 mmol/L - 40.9 Min Speeds for Anaerobic TrainingSpeeds for Anaerobic Training • Speeds for anaerobic training may be determined using lactate step test. These speeds include EN3, SP1, and SP2 energy zones (see the next slide). • Another method to evaluate anaerobic speeds is analysis of relationship between swimming velocity and distance (see Time Trial Analysis on the following slides). Lactate/Heart Rate ProfileLactate/Heart Rate Profile 6 S i i R 5 6 Heart Rate Swimming Recovery 4 m ol /l 2 3 LA , M m EN2-3 SP1-2ILT 1 REC EN1 EN2-3 0 1.2 1.3 1.4 1.5 1.6 1.7 1.8 1.9 Velocity Time C 10 Velocity-Time Time Trials Analysis 0.350 25 M 0.300 oc ity ) SP350 M 100 M 0.250 O G (V el o EN2-3SP1-2 100 M 200 M 400 M 800 M 0.200 LO 400 M 800 M 1500 M 3000 M 0.150 0 500 1000 1500 2000 2500 3000 Distance M 11 Distance, M Time Trials AnalysisTime Trials Analysis DISTANCE TIME ORIENTATION STROKE 50 29 18 Free50-10050 29.18 Free 100 63.80 200 144.44 50-100 BORDERS OF ENERGY SYSTEMS V l it / 1 209 1 304 EN2 / EN3 EN3 / SP1 SP3 1 605Velocity, m/s 1.209 1.304 1.605 12 Time Trials AnalysisTime Trials Analysis RECOMMENDED SWIMMING TIMES IN VARIOUS SETS LCM Pace SP2, Zone 4 SP1, Zone 4 EN3, Zone 3 EN2, Zone 3 of set sec sec sec sec SP3, Zone 5 sec EN1-REC, Zone 1-2 secof set sec. sec. sec. sec. 25 15.6 & faster 16.3 18.1 19.9 21.3 22.3 & slower 50 32.0 & faster 33.5 37.0 40.6 43.5 45.6 & slower sec. sec. 75 49.3 & faster 51.5 56.8 62.1 66.6 69.9 & slower 100 70.5 77.5 84.6 90.8 95.2 & slower 150 122 0 132 5 142 5 149 4 & slower150 122.0 132.5 142.5 149.4 & slower 200 184.9 199.2 208.8 & slower 300 305.5 330.7 346.8 & slower 13 400 517.8 & slower Time Trials AnalysisTime Trials Analysis RECOMMENDED SWIMMING TIMES IN VARIOUS SETS SCY Pace SP2, Zone 4 SP1, Zone 4 EN3, Zone 3 EN2, Zone 3 of set sec sec sec sec SP3, Zone 5 sec EN1-REC, Zone 1-2 secof set sec. sec. sec. sec. 25 14.2 & faster 14.9 16.6 18.2 19.5 20.4 & slower 50 28.8 & faster 30.6 33.9 36.6 39.3 41.2 & slower sec. sec. 75 44.1 & faster 47.1 52.0 55.8 59.9 62.9 & slower 100 64.5 70.9 75.9 81.5 85.6 & slower 150 111 5 118 7 127 8 134 1 & slower150 111.5 118.7 127.8 134.1 & slower 200 165.5 178.6 187.5 & slower 300 273.9 296.9 311.6 & slower 14 400 466.0 & slower Periodization of Anaerobic TrainingPeriodization of Anaerobic Training • To improve anaerobic conditioning some US National• To improve anaerobic conditioning some US National Team coaches are using so‐called “reverse periodization” (coach Sean Hutchison Nationalperiodization (coach Sean Hutchison, National Training Center in Fullerton, California). S i h t i d h H t hi• Swimmers who train under coach Hutchison: – Ariana Kukors (2009 World Champion over 200 IM) – Margaret Hoelzer (2007 World Champion over 200 back) – Katie Hoff (multiple Olympic medalist in various events – 200 IM 400 IM 4 200 l 400 f )200 IM, 400 IM, 4 x 200 relay, 400 free) – Megan Jendrick(2000 Olympic Champion over 100 breast). “Reverse Periodization”Reverse Periodization • Each swimmer has a technical training plan • Doing the same thing yields the same resultDoing the same thing yields the same result • Address stroke length • Leg dominant • Train athletes to swim fast in new techniqueTrain athletes to swim fast in new technique • Look at weakness and address it “Reverse Periodization” Improvement Cycle • Recognize direction for technical improvement • Educate athleteEducate athlete • Power in new technique • Endurance in new technique • Recovery/ Test effectivenessRecovery/ Test effectiveness • Improve athleticism (strength and power) • Repeat cycle Use of Race Analysis Data to Identify Improvement (Tara Kirk) Use of Swim Power test to Identify Improvement (Michael Phelps) Use of Swim Power test to Identify Improvement (Michael Phelps) “Reverse Periodization” CycleReverse Periodization Cycle • It includes three cycles of training: – 3 to 8 weeks of power trainingp g – Endurance training in the middle of season to reach desired results (distance per cycle andreach desired results (distance per cycle and optimal tempo)Recovery to prepare for the next cycle– Recovery to prepare for the next cycle “Reverse Periodization” Power Training • 3 to 8 weeks of power training gives more time for technical improvement.p • Adding resistance to skill results in faster skill acquisitionacquisition. • Goal of swimmers to do their best 50 in their main stroke at the end of this period. • Emotional excitement is important factor for• Emotional excitement is important factor for new season. “Reverse Periodization” Endurance Training • Power/resistance cut down to 40‐50% of early season. • Athletes can swim fast more often than in traditional modeltraditional model. • Racing and training results ofte improve for the remainder of the cycle into rest. • Monitor speed: if swimmers are slow back off• Monitor speed: if swimmers are slow, back off. “Reverse Periodization” Recovery/Testing/Race • Did athletes swim faster? • Did they use new skills (longer distance perDid they use new skills (longer distance per cycle and the same tempo)? If h l h ? L k h• If they swam slower, why? Look at the race analysis, lactate clearance tests, and Swim Power tests. Race Pace TrainingRace Pace Training • Swimming at race speed in training simulates competition better than any other form of p y training • Race Pace and faster than Race Pace speeds stimulates neuromuscular adaptations – i.e. brain and muscles co‐coordinating betterbrain and muscles co coordinating better Basic Requirements of Race Pace Training • Establish goal race time for the swimmer • Maintainin speed is most important aspect• Maintaining speed is most important aspect • Initially short reps + sufficient rest to enable speed to be sustained • Maintain race stroke technique s/r s/c• Maintain race stroke technique, s/r, s/c • Recovery after each set (100‐400m) Content of Training SetsContent of Training Sets • Total set duration of 800‐3,000m depending on race distance • 50–100m reps for short distance races 100‐ 300m reps for middle/long distance events300m reps for middle/long distance events • 8‐30 mins of total swimming time • Rest 20‐30 secs for short distance R t 30 <2 i f l• Rest 30 secs<2 mins for longer reps Race Pace Training Speeds 100m 20m 25m 30m 40m 1st 50 2nd 50 g p Target Time 50.0 10.0 12.5 15.0 20.0 24.0 26.0 Time 200m 40m 50m 60m 75m 1st 100 2nd 100 Target Time 2.25.0 29.0 36.2 43.5 54.3 1.11.0 1.14.0 Race Pace Training Speedsg p 400m 50m 100m 200m Target 3 50 0 28 7 57 5 1 55 0Target Time 3.50.0 28.7 57.5 1.55.0 800m/ 1500 100m 150m 200m 300m 1500m Target 15 15 0 61 0 91 5 2 02 0 3 03 0Target Time 15.15.0 61.0 91.5 2.02.0 3.03.0 Designing Race Pace SetsDesigning Race Pace Sets • 100m • 5x20m/4x25m5x20m/4x25m • (30m/20m/30m/20m) • 40m+3x20m or 40m+2x30m • 2x25m/50m or 50m/2x25m) – 20‐30 sec2x25m/50m or 50m/2x25m) 20 30 sec Designing Race Pace SetsDesigning Race Pace Sets • 200m • 5x40m – 20 sec5x40m 20 sec • 4x50m – 20‐30 sec • 2x(60/40) – 20/30 sec • (2x75)+50 – 30/40 sec(2x75)+50 30/40 sec • (2x50)+100 – 20/30 sec • 100+2x50 – 30/40 sec Designing Race Pace SetsDesigning Race Pace Sets • 400m • 8x50 – 15 sec8x50 15 sec • 4x50/2x100 – 20‐30 sec • 4x100 – 20‐15 sec • 2x100/1x2002x100/1x200 • 1x200 – 30‐45 sec/2x100 – 15‐20 sec • 2x200 – 30‐60 sec Anaerobic Training for Katie Hoff (Coach Paul Yetter) • More work done on stroke efficiency than training volumes. g • Early season – focus more on distance per cyclecycle. • Sets with negative splits are important part of her training. • Alternates training in short course in the• Alternates training in short course in the morning and long course in the afternoon. Anaerobic Sets for Katie HoffAnaerobic Sets for Katie Hoff • Four rounds in SCY: – 100 free on 1:20 (hold 58‐59 sec)( ) – 150 on 1:55 (1:27‐1:28) 200 IM drill– 200 IM drill – 150 free on 1:50 (1:26‐1:27) – 100 free on 1:05 (descend 1‐4, times 52.8, 52.7, 51.8, 50.6), keep the same number of stroke on every lap – 6 x 50 on 45 sec (20 sec extra rest before ( beginning the next round) Anaerobic Sets for Katie HoffAnaerobic Sets for Katie Hoff • Four rounds in SCY: – 500 on 5:30 (hold steady pace)( y p ) – 4 x 100 (fly on 1:20, back on 1:20, breast on 1:30, free on 1:20 add up to 400 IM goal and fasterfree on 1:20, add up to 400 IM goal and faster through the set) Anaerobic Sets for Katie HoffAnaerobic Sets for Katie Hoff • Three rounds in SCY: – 150 on 2:20 (50 free, 25 breast kick, 50 breast ( , , drills, 25 breast kick) – 3 x 50 on 50 sec breast descend 1‐33 x 50 on 50 sec breast descend 1 3 – 100 on 1:25 IM b d d– 2 x 25 on 30 sec breast descend 1‐2 – 50 on 1:00 choice – 50 on 40 sec breast fast Anaerobic Sets for Katie HoffAnaerobic Sets for Katie Hoff • In LCM: – 32 x 100 free every 4th fast, every 8th very fasty , y y – Katie’s times: 1:01, 59.8, 1:01, 59.2, 1:01, 58.1, 1:02 1 57 31:02.1, 57.3 – 200 easy f th f th f– 16 x 50 free every 4th fast, every 8th very fast – Katie’s times: 29.2, 27.7, 29.1, 27.0 Anaerobic Sets for Katie HoffAnaerobic Sets for Katie Hoff • Five rounds continuous in LCM: – 50 back – 50 drill (3 strokes/10 kicks for 25, 3 strokes/6 kicks for 25)for 25) – 50 back build tempo i l i h ki k b k– 50 single arm with 8 kicks between strokes – 50 kick – 100 IM drills, rest 10‐15‐20‐25‐30 sec each round – 50 back time trial50 back time trial Anaerobic Workout of Michael Phelps in SCY • 3 X [200 FR on 2:40/ 200 IM on 2:45 I 200 K on 3:15 I 200 STR DR on 3:00] (2,400) • Two rounds: 2x100on1:20 50FR/50 FL, 1 x 200 on 2:30 FR/IM, 1 x 300 on 4:00 FL, 1 x 200 on 2:30 FR, 1 x 300 on 4:15 100BA I 100 BRST I 100 FR, 1 x 200 on 2:40 FL, 1 x 300 on 3:45 FR, 1 x 400 on 5:15 FR/IM, 3 x 100 on 1:30 FL, 1 x 200 on 2:40 FR • 24x50K: 2 on :55 MODERATE, 1 on :45 FAST, • 200 SW DN • 9 000 SCY• 9,000 SCY Anaerobic Workout of Michael Phelps in SCY and LCM / /• SCY:1200 = 100 FR (breathe 25 R/25 L), 100 BA (25 R/ 25 L), 100 IM (FL‐BA‐BRST‐FL) 8 100 K 1 40 (2 50 FL/50 BA) (2 50 BA/50 BRST 2 50• 8 x 100 K on 1:40 (2= 50 FL/50 BA), (2 50 BA/50 BRST, 2 50 BRST/50 FR, 2 50 FR/50 FL • 8 x 50 on :45 (2 of each stroke reverse IM order)• 8 x 50 on :45 (2 of each stroke reverse IM order) • LCM: 3 x 100 on 1:30 (50 FR mod / 50 FL @ 400 IM speed), 3 x 200 on 3:00 (50 FR/50 FL + 100 BA @ IM speed) 3 x 300 on200 on 3:00 (50 FR/50 FL + 100 BA @ IM speed), 3 x 300 on 4:30 (50FR/50FU100BA + 100 BRST), 3 x 400 on 6:00 (50FR/50FL, 100BA/100BRST + 100 FR) • SCY: 4 x 400 PAD, BAND on 5:00 (DESC 1‐4.) • 24 x 25 on :30 (3‐2‐1‐0 breaths per 25) ( p ) • 7,600 SCY/LCM Anaerobic Workout of University of Texas (Coach Eddie Reese), LCM • Warm up: 200 on 3:20, 4 x 50 drills, 150 on 2:30, 4 x50 on drills 1:15 100 on 1:40 4 x50 drills on 1:15x50 on drills 1:15, 100 on 1:40, 4 x50 drills on 1:15 • Main set: 50 on 50 sec, 2 x 100 on 1:30, 100 ez, 2 x50 on 1:00 200 on 3:30 4 x 100 on 1:30 100 ez 4 x 50on 1:00, 200 on 3:30, 4 x 100 on 1:30, 100 ez, 4 x 50 on 1:00, 200 on 3:30, 6 x 100 on 1:30, 100 ez, 6 x 50 on 1:00 200 on 3:30 8 x 100 on 1:30 100 ez 8 x 50on 1:00, 200 on 3:30, 8 x 100 on 1:30, 100 ez, 8 x 50 on 1:00, 200 on 3:30 C l d 3 100 ki k 2 50 1 15• Cool down: 3 x 100 kick, 2 x 50 on 1:15 • Total 6100 m Typical Weekly Plan for Stanford University 100‐200 m Group ( iddl f )(middle of season) AM/PM M T W d Th F i S tAM/PM Mon Tue Wed Thu Fri Sat AM EN1 SP3 EN2 EN3 No Swim Weights EN1 EN2/3 EN1 EN1 EN2/3 Weights SP1/2 50s @ 1:00 PM EN2/3 N x 200s :15s test SP1/2 SP3 N x 50s @ EN2/3 SP1 N x 100 on SP3 En1 25s @ EN 2/3 SP3 Off 2:00 test 1:30 test 1:00 Typical Weekly Plan for Stanford University 100‐200 m Group (t )(taper) AM/PM M T W d Th F i S tAM/PM Mon Tue Wed Thu Fri Sat AM Off Weights REC EN1 Off Core REC EN1 Off Weights REC EN1 Strength SP3 PM EN2/3 SP3 EN2/3 SP3 REC EN1 EN2/3 SP3 EC EN1 Off SP1/2 SP1/2 Anaerobic Sets of Coach RichardQuick • 6 x 50 on 1:00 • 6 x 50 on 55 sec6 x 50 on 55 sec • 6 x 50 on 50 sec • 6 x 50 on 45 sec • Freestyle and backstroke goal – to increaseFreestyle and backstroke, goal to increase distance per cycle. Anaerobic Sets of Coach Richard Quick • 10 x 50 @ 200 pace first 4 on 1:30; each one after that the interval decrease by 10 seconds: ie #5 on 1:20, #6 on 1:10 • Choice stroke...2 rounds 1x 500 every 4th 25 meters fast 1x 400 every other 50 meter fast 1x 300 25 meters moderate 75 meters fast 1x 200 25 meter fast fly(2nd round brst), 25m choice easy, 100m free fast, 25m choice easy, 25 fast back(2nd round free) University California Berkeley, Coach Teri McKeever / h / f d• 3 X 300 w/ 15 Rest, #1 Choice, #2 Reverse IM KDS, #3 w/ fins under‐K‐D‐S • 4 X 25 Partner turns + 3X50 @ 50 KS/ DS/ S + 4 X 25 Variables @30‐ Twice • 8 X 150 @ 2:20 odds= 50K + 100S (75 FR‐ open turn‐ 25 Primary Sprint)8 X 150 @ 2:20 odds= 50K + 100S (75 FR open turn 25 Primary Sprint), evens= 50S + 100K (negative split) • 1 X 400 w/ snorkel, band only w/ 20 Rest • 2 X 300 paddles, band, buoy (100FR‐ breathing pattern + 50 Non FR) w/ 15 • 3 X 200 paddles, fins (100 FR w/ 2cycles blast off walls; 100 Choice 50 DS + 50 aggressive build) w/ 15 Rest50 aggressive build) w/ 15 Rest • 1 X 400 Choice w/ no equipment • 6 Rounds: 37 ½ Fast (12 ½ + 25) w/ 4 exhales, 37 ½ Fast (25 + 12 ½) right into 25 double arm back w/3 bobs @ wall, 50 Fast w 3 bobs, 25 3/3 transition right into easy 75 Choice • Loosen 6 X 75 @ 1:15Loosen 6 X 75 @ 1:15 A Week of Anaerobic Conditioning (Coach Frank Busch) • Amanda Beard: – Olympic Champion and former world record y p p holder over 200 breast (Gold medal in Athens) – Olympic Silver medalist in Athens over 200 IMOlympic Silver medalist in Athens over 200 IM • Time – 2004 pre‐Olympic Camp Monday AMMonday, AM • 400 SWIM 300 DRILL 200 SWIM 100 25 BUILD 25 EASY 400400 SWIM, 300 DRILL, 200 SWIM, 100 25 BUILD, 25 EASY, 400 KICK • 6X100 ODD FAST TURN, FAST FINISH, EVEN 3 CYCLES OFF6X100 ODD FAST TURN, FAST FINISH, EVEN 3 CYCLES OFF WALLS • 3X300 FREE DESC 1‐3 @4:00 S 4X200 NEG. SPLIT @2:40 • 5X100 FREE DESC 1‐5 @1:25 • 6X50 FREE DESC 1‐3, 4‐6 @ :45, @ • 100 EASY • 400 KICK + 8X50 KICK400 KICK 8X50 KICK • 400 PULL + 8X50 PULL • 200 LOOSEN WELL200 LOOSEN WELL • Total 6400 Monday PMMonday, PM • 3X(200, 100, 4X100) 200 SWIM, 100 W/ BUOY SCULL/PULL, 100'S 25K/50DR/25 SWIM @3:15/2:00/1:45 • 10X100 75 FREE, 25 FLY K ON BK @1:30 • 5X(100, 50, 50, 50, 75, 25) 100 FR/IM, 50 FLY K ON SIDE, 50 FL DR, 50 FL, 75 EASY, :15 REST, 25 FL FASTS , 50 , 50 , 5 S , 5 S , 5 S • 200 EASY • 200 SNORKEL• 200 SNORKEL • Total 5250 Tuesday AMTuesday, AM • 2000 WARM UP • 800 ALT 200 FR SWIM, 200 BR K‐P 4‐1, 3‐1, 2‐1, 50 SWIM @1:00 REST 600 ALT 150 FR SWIM 150 BR 3 1 2 1 50 SWIM@1 00 REST• 600 ALT 150 FR SWIM, 150 BR 3‐1, 2‐1, 50 SWIM @1:00 REST • 400 ALT 100 FR SWIM, 100 BR 2‐1, 50 SWIM @1:00 REST 200 BREAST NEG SPLIT @2 00 REST• 200 BREAST NEG. SPLIT @2:00 REST • 4X100 BREAST PULL W/ DOLPHIN KICK @2:00 100 EASY• 100 EASY • 4X300 PULL ALT 25FR/BR, 50FR/BR, 75 FR/BR @1:00 REST • 100 EASY • 12X50 BACK W/ FINS: 1‐25L/25R, 2‐TECH., 3‐BUILD • 200 LOOSEN • Total 6600 Tuesday PMTuesday, PM • 2000 WARM UP • 600 CRUISE KICK @1:00 REST • 300 KICK BUILD BY 100 @1:00 REST • 100 NEG. SPLIT FAST KICK @1:00 REST • 200 EASY • 8X50 SNORKEL @ :40 • 4X100 SNORKEL @1:20 @ • 2X200 SNORKEL @2:40 • 400 SNORKEL • 200 EASY • Turns + vertical kicksTurns vertical kicks • Total 5000 Wednesday AMWednesday, AM • 1500 WARM UP1500 WARM UP • 300 IM: 50 DR/25 S • 300 IM: 50 K/25S • 9X50 3 FL, 3 BK, 3 BR: 1 FAST K, MOD S; 2 MOD K, FAST S; 3 FAST @1:00 • 16X75 ODD FAST ALT FL/BK/BR; EVEN EASY FR @1:15 400 EASY W/ BUOY• 400 EASY W/ BUOY • 4X100 PULL BACK NEG SPLIT • 400 PULL FR SNORKEL400 PULL FR SNORKEL • 4X100 PULL BK NEG. SPLIT • 100 EASY • 8X25 SWIM AGAINST CORD • 300 EASY SNORKEL • Total 5950• Total 5950 Wednesday PMWednesday, PM • 2000 WARM UP • 6X(50, 100, 150) 50K, 100 DR, 150 SW DESC 1‐3, 4‐6 @1:00 BASEBASE • Times BEARD: 152.8, 150.3, 150.1, 157.4, 151.8, 151.4 Ti HANSEN 148 5 144 6 143 4 150 1 144 7 142 3• Times HANSEN: 148.5, 144.6, 143.4, 150.1, 144.7, 142.3 • 400 EASY /• 200 W/ BUOY • 4X50 W/ BUOY & PADDLES • 200 W/ BUOY • 4X50 W/ SNORKEL • Total 5000 Thursday AMThursday, AM • 1600 WARM UP • 8X200 PULL: 2 FR SNORKEL, 2 BK, 2 BR/FR BY8X200 PULL: 2 FR SNORKEL, 2 BK, 2 BR/FR BY 50, 2 CHOICE @ :30 REST 600 KICK 100 FR 50 FL ON BK 50 BK• 600 KICK: 100 FR, 50 FL ON BK, 50 BK • 400 BACK DR/S/ • Total 4200 Thursday PMThursday, PM • Off Friday AMFriday, AM • 400 CHOICE • 4X100 40K/50 SWIM @:20 REST • 400 100 DRILL/100 SWIM • 8X50 ODD: 25 UNDER 25 SWIM; EVEN: 25 BUILD 25 SWIM@1:00• 8X50 ODD: 25 UNDER, 25 SWIM; EVEN: 25 BUILD, 25 SWIM @1:00 • 400 PULL (25 CRUISE, 25 BUILD, 25 CRUISE, 25 FAST • 3X300 @4:00 @ • 3X200 @2:50 • 3X100 @1:30 • 200 EASY • 10X50 SNORKEL TECHNIQUE @1:00 • 4X200 NEG SPLIT KICK @4:00• 4X200 NEG. SPLIT KICK @4:00 • 400/300/200/100 FINS: ALL 25 EASY/25 FAST @1:00 REST • 6X50 SNORKEL @1:00 • Total 6600 Friday, PMy • 300 SWIM • 6X75 50 DRILL‐25 SWIM @1:15 • 300 KICK • 6X75 50 DRILL‐25 SWIM @1:15 • 300 PULL • 6X75 50 DRILL‐25 SWIM @1:15 • 5X200 RIMO DESC. 1‐5 @3:15 • 100 EASY • 300/200/100 PULL: 300 BK/FR BY 75, 200 BK/FR BY 50, 100 ALL BK @ :20 REST • 12X50 MID POOL TURN WORK: 1ST TURN U/W, 2ND TURN RACE • 300 LOOSEN • Total 4850 Saturday AMSaturday, AM • 400 SWIM • 4X100 W/ SNORKEL: 25 SCULL, 25 FR PULL W/ BUOY @ :20 REST • 4X100 50 DR, 25 FR, 25 STROKE @ :20 REST • 400 K/S W/ SNORKEL• 400 K/S W/ SNORKEL • 3 rounds: 3 CYCLES; 4 CYCLES; 5 CYC; 6 CYC (RETURN TO SAME END AFTER EACH); 100 KICK @1:00/2:15 • 4X50 ODD EASY, EVEN FAST @:55 • 300 EASY 6X50 2X (1 EASY 2 FAST) @ 55• 6X50 2X (1 EASY, 2 FAST) @ :55 • 300 EASY • 8X50 2X(1 EASY 3 FAST) @ :558X50 2X(1 EASY, 3 FAST) @ :55 • 300 EASY • 10X50 2X(1 EASY, 4 FAST) @ :55 • 100/200/300/300/200/100 PULL • Total 5700 Saturday PM and SundaySaturday, PM and Sunday • Off
Compartir