Post date: Apr 26, 2011 7:13:3 AM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1х200m IM. Rest: 10exh /200m
Core:
4x100m Fly 3+3+3. Rest: 10exh/100m
4x100m Freestyle 6+6+6. Rest: 10exh/100m
8x50m Freestyle. @ 55sec.
6x50m Freestyle kickboard. All out. Rest: 20exh/100m
1x400m Breaststroke kickboard. Rest: 10exh/400m
1x800m Freestyle. Rest: 8exh
Warm down:
1х100 Backstroke.
Done:
Duration: 60min
Distance: 2700m
Pool length: 50m
Warm up:
1х200m IM. Rest: 10exh /200m
Core:
4x100m Fly 3+3+3. Rest: 10exh/100m
4x100m Freestyle 6+6+6. Rest: 8exh/100m
8x50m Freestyle. @ 60sec.
6x50m Freestyle kickboard. All out. Rest: 20exh/100m
1x400m Breaststroke kickboard. Rest: 10exh/400m
1x200m Freestyle. Rest: 8exh
4x50m Breaststroke Pull with a pull buoy. Rest: 20 sec/50m
Warm down:
2х50m Breaststroke.
2x50m Freestyle.