yesterday i started the work out for it.
400 warm up (25 cr + 25 im)
8x50 on 50'' IM (25 kick on back + 25 soft desc)
2x(4x25 butterfly strong on 30'' + 50 easy on germanic back)
5x200 crawl B1 on 2'30'' (160/170 bpm)
4x50 easy back & *** rec 15''
10x100 crawl B1 on 1'20''
4x50 easy back & *** (punch) rec 15''
Tot. 3.500m
germanic Back: backstroke with bouth harms.
Yesterday:
3x400 rec 30'' (1° easy - 2° IM --> 25 kk + 25 desc - 3° pull ipox IV 25m + )
with padle and feet bound: 12x25 on 30'' free strong head out of wather
100 easy with punch
2x200 Vo2max on 3'30'' (2'09'' - 2'11'')
3x50 easy rec 15''
with padle and feet bound: 8x25 on 30'' free strong head out
100 easy with punch
6x50 sl on1' Vo2max
3x50 easy rec 15''
15' swiming aerobic (90% free - 10% back)
Today, just done:
400 warm up
4x(200 pull free on 2'45'' + 100 IM on 1'40'' easy + 4x25 internal desc on 30'')
4x50 drill
1000 from push (11'43'' --> last 200m 2'16'')
100 easy with punch
6x100 kick desc 1-->3 on 2'
100 easy
3x300 (1° warm - 2° IM - 3° pull negative splite each 100m) rec 20''
padle build: 6x50 backstroke desc 1-->3 on 1'
fins build: 6x50 kick back desc 1-->3 on 55''
8x25 drill rec 10''
15x100 freestyle desc 1-->3 on 1'45''
100 easy
4x25 free from dive without breathing on 1'15''
100 easy
It was important, on the 100m, not to go over 1'12'' and under 1'05''
warm: 300 (25 free + 25 im) + 8x25 im on 30'' as less stroke as possible
Build with padle: 6x50 free n.s. on 50'' + 6x25 back on 30'' desc 1-->3
50 easy back & punch
5x100 Vo2max (4 free on 1'15'' + 1 kick aliuquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
5x100 Vo2max (4 free on 1'15'' + 1 kick aliquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
6x50 Vo2max (4 butterfly on 40'' + 2 kick butterfly turn on back on 45'')
4x50 rec 5'' easy (25 *** + 25 back)
Tot. 3.000
1°
3x(100 free rec 5'' + 4x50 im rec 5'') 1° 12,5 - 2° on 25 - 3° on 50 meteres
pull: 12x25 butterfly on 30'' shoulder more down as possible
6x50 drill rec 5'' + 6x50 kk free no table on 55''
B1: (160 bpm)
10x50 (40'') + 2x500 (6'30'') + 10x50 (45'')
100 easy (25 back + 25 ***)
4x50 on 2' (25 free form dive without breathing + 25 back easy
Tot. 3.800
2°
600 easy (400 --> 25 free + 25 im + 200IM --> 25 drill + 25 easy)
8x25 rec 10'' im --> 1 punch - 1 soft desc
2x(3x50 pull ipox on 45'' + 25 butterfly with kk on freestile + 25 free head up fast on 30'')
100 easy ready to swim fast
C2:
4x250 --> 125 C2 (75 fromdive on 2'15'' + 2x25 dive on 1'15'') * + 125 A1 easy
2x400 free easy A1 count stroke each 100m on 5'20''
Tot. 3.000
* one style for set
