YEAR: 2021 MONTH: JUN DAY: 07 MONDAY AFTERNOON

SWIMMING SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms

1 1 800mts Crawl-torpedo + Short Stair
16 50mts R/40" Specialty
ALL 2 100mts 4.2
12 50mts R/45" Inmersions
1 6 50mts Specialty (25m 100%+25m slow) 100mts
YEAR: 2021 MONTH: JUN DAY: 8 TUESDAY AFTERNOON
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
Long Dist. & 1 1 800mts Crawl-torpedo + Short Stair
3.6
Sprint 4 6 100mts R/1'20" Specialty (90%) 100mts
Middle 1 1 1000mts Crawl-torpedo + Short Stair
2.5
Distances 3 3 100mts R/3' Reps 1, 3 (95%), Rep 2 (50%) 200mts
YEAR: 2021 MONTH: JUN DAY: 9 WEDNESDAY MORNING
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
2 50mts R/40"
ALL 2 1 100mts R/1'20" Specialty (90%) 200mts 2.4
2 50mts R/40"
1 1 600mts Technique-back (undulation 50m x crawl 50m)
YEAR: 2021 MONTH: JUN DAY: 9 WEDNESDAY AFTERNOON
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
1 400mts 10'
ALL 1 Specialty (100%) TEST VCN 200mts 2.2
1 50mts
1 1 800mts Technique
YEAR: 2021 MONTH: JUN DAY: 10 THURSDAY AFTERNOON
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
4 50mts Speed(15mts sprint + 35mts slow)
ALL 4 50mts Speed(25mts sprint + 25mts slow) 2.5
2
4 50mts Speed(35mts sprint + 15mts slow)
1 50mts Specialty (100%) 200mts
YEAR: 2021 MONTH: JUN DAY: 11 FRIDAY MORNING
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
1 8 50mts R/45" Specialty 100mts
ALL 1 8 50mts R/40" Specialty 100mts 2.8
1 8 50mts R/35" Specialty 100mts
1 8 50mts R/30" Specialty 100mts
YEAR: 2021 MONTH: JUN DAY: 11 FRIDAY AFTERNOON
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
ALL 3.3
5 3 100mts R/65"-70"-75" Specialty (95%) 200mts
YEAR: 2021 MONTH: JUN DAY: 12 SATURDAY MORNING
SPECIALTY SETS REPS DISTANCE PAUSE WORK SWIM DOWN Kms
1 1 800mts Crawl-torpedo + Short Stair
4 4 12.5mts C/20" Specialty (intensity 100%)
ALL 3
1 1 800mts BF (Pull Buoy and paddles) - MF (Board (25x50))
3 2 50mts C/5" Specialty (intensity 100%) 300mts
Macrocycle 1 Swimming Long Dist 24.000mts
Mesocycle Special Swimming Middle Dist 22.900mts
Microcycle Intense Swimming Sprint 24.000mts
Week 23 Workout 8 hrs