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Über Elguapo

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Über Elguapo
Wohnort:
Köln/La Paz
Laufziele:
Ich betreibe Laufen und Radsport als Ergänzungssport zu meinem Hauptsport Schwimmen.

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Beiträge
4.314
Beiträge pro Tag
1,03
Letzter Beitrag
Schwimmeinstieg ... 2 x 25 m und außer Atem 25.05.2013 01:20
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Letzte Aktivität
12.03.2019 15:31
Im Forum dabei seit
23.07.2008
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Recent Entries

Dienstag, den 16.03.10

by Elguapo on 16.03.2010 at 21:55
Main set
1 x 300 pull @ 4:00
3 x 100's IM or stroke @ 1:45 desc 1-3
1 x 200 pull @ 2:40
2 x 150's IM or stroke @ 2:30 fast
1 x 100 pull @ 1:20
3 x 200's IM or stroke @ 3:00 desc 1-3

easy 100

Broken 200 fast
100 swim r:15
50 kick r:15
25 kick r:15
25 kick r:15
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Freitag, den 12.03.10

by Elguapo on 12.03.2010 at 18:11
open 20 minute warm-up

Main warm up:
4 x 200's @ 4:00 (Sw/K/Dr/Sw by 50's)
4 x 100's @ 2:00 descend 1-4 choice
4 x 50's @ 1:00 descend 1-4

Main
4 x the following:
3 x 100's @ 1:20 (hold or descend)
4 x 50's @ :15 sec rest interval

Kick
4 x 200's hard w/fins @ 4:00
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Mittwoch, den 10.03.10

by Elguapo on 10.03.2010 at 16:56
5 x 200's @ 3:00
#1 swim
#2 50 kick/150 swim
#3 100 kick/100 swim
#4 150 kick/50 swim
#5 200 kick

6 x 100 IM's @ 1:40
- odds IM order (25 drill/25 swim)
- evens reverse IM order (25 drill/25 swim)

2 x 400's, 2 x 300's, 2 x 200's, 2 x 100's @ 1:20 base
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Dienstag, den 09.03.10

by Elguapo on 10.03.2010 at 16:55
10 minutes choice

2x the following
4 x 50's build @ :50
100 IM or stroke @ 2:00
4 x 25's descend @ :30

Main
6 x (200 free @ 3:15 + 100 IM/stroke or kick @ 2:30)
* descend the 200's 1-6, steady effort/good technique on 100's

6 x (100 free @ 1:40 + 50 stroke or kick @ 1:30)
* best average on 100's, strong effort/good technique on 50's

6 x (50 free @ :50 + 25 @ stroke or kick @ 1:00)
* descend

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Donnerstag, den 04.02.2010

by Elguapo on 04.03.2010 at 16:14
Warmup
400

16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45

Main set
200 @ 3:00 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath

100 easy

200 @ 3:00 pace
4 x 50's @ :40 fast
2 x power kicks @ :30

100 easy

400 hypoxic pull (2 breaths per length)

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