Training

Madeira Island Ultra-Swim
Each athlete, after being registered, can request a planned and personalized training for each race, in the different distances, just send an email to the coach Mário Bonança (limario919@gmail.com).

You can also ask questions through the following contact: +351 919 035 226.

Training 1Example of 1 km test preparation training
TypeAssignmentExitVolume
A0200L c/snorkl+ brb + 100 pr.C +200L + 200E 700
Vel.8x25L c/ brb45” de int200
A1/A2600L (negative-split) 600
A1Pr. 200E + Br. 3x100L c/palas10”de int500
A0200QQ rec. 200
Total2200
Training 2Example of 3 km test preparation training
TypeAssignmentExitVolume
A0300L c/brb+100L + 200QQ dif L +200E 800
A14×50 (1xMC 1xCB 1xBL 1xL)10” de int200
A2+A3A2: 500L + 2x250L + A3: 2x100L + 6x50LA2: 1’+25” de int + A3: 45” + 30” de int1500
A1Pr. 8×50 (M+C+L+L) c/brb + 4x50L s/ brb10”600
A1Br. 600L c/palas 600
A0200QQ rec. 200
Total3900
Training 3Example of 5 km test preparation training
TypeAssignmentExitVolume
A0500L c/snotklr+ brb + 100Pr.C + 200QQ dif. L 800
A18×75 (1xMCB + 1xL)10” de int300
A25x500L 25” de int2500
A1Pr. 5x100L + Br. 2x350L c/palas15” de int + 20” de int1200
A0300QQ rec. 300
Total5100
Training 4Example of 10 km test preparation training
TypeAssignmentExitVolume
A0400Lc/brb + snorkle+200pr.QQ + 200E + 200L 1000
A1+vel.6x50L drills + 6×50 (25sp+25rec.) c/ brb15” de int + 30” de int600
A2 + A1400L + 3x200L + 12x50L + A1 1000L c/ palas30”+25”+ 10” de int2600
A1400L Pr. c/ brb + 6×100 Br. c/ palas + 3x200L + 4x100L c/ palas + brbPr. 15” de int + Br. 20” de int2000
A0200QQ rec. 200
Total6400
Training 5Example of 20 km test preparation training
TypeAssignmentExitVolume
A0600L c/snorkle+4x100E 1000
A112×100 (2xMC+CB+BL+6xL)20” de int1200
A26×600 (12×50 c/ 5”+6×100 c/15”+4×150 c/20”+3×200 c/25”+2×300 c/30”+600)40” de int entre series de 6003600
A1Pr. 8×100 s/brb15”800
A1Br. 2×400 1x c/snorkle+ 1x 7×7 + 10x100L c/p30”+15” de int1800
A0400QQ c/brb rec. 400
Total8800
Training 6Example of preparation for the 30 km race
TypeAssignmentExitVolume
A0500L + 300QQ dif. L + 200L 1000
A2+A15x(1000L + 10×100: 1ª+3ª+5ªL c/ palas, 2ªE e 4ª pr.L c/brb) 1′ de int depois dos 1000L + 15” nas 10010000
A2-A010x100L c/brb regressivos a rec.10”+5”…5”1000
Total12000
Madeira Island Ultra-Swim

Sponsors MIUS®

Entities and companies that support the project MIUS®.

Golden Sponsors
Main Sponsors
Sponsors
Media Sponsors
Partners

Ondas Calmas

Fisioterapia & Osteopatia -

Fisioterapia & Osteopatia

SVR Sun Secure

SVR Sun Secure

ADN Ponta do Sol

ADN Ponta do Sol

Madeira Seguros

Madeira Seguros

C.M. Calheta

C.M. Calheta

C.M. Câmara de Lobos

C.M. Câmara de Lobos

C.M. Ribeira Brava

C.M. Ribeira Brava

Associação de Municípios da Região Autónoma da Madeira

Associação de Municípios da RAM

Scullings

Scullings

C.M. Calheta

Fnac

Swim Secure

Swim Secure

Swim Secure

NP Publicidade

Swim Secure

NP Racing

Gesba

Gesba