Post date: Apr 28, 2011 9:10:48 PM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
2х200m IM Rest: 30sec /200m
4x100m Freestyle Pull with pull buoy. Rest: 10sec / 200m
Core:
4x50m Freestyle Kick with a kickboard. Target time 1min
4x100m Freestyle DPS. Rest: 10sec / 100m
4х100m Breaststroke Pull with pull buoy. Rest: 20sec/100m
4x50m Breaststroke Kick with a kickboard. Target time 1min
4x100m Breaststroke DPS. Rest: 10sec / 100m
4x50m Freestyle 50m Fast / 50m Easy. Rest: 20sec / 50m
4x50m Breaststroke 50m Fast / 50m Easy. Rest: 20sec / 50m
Warm down:
4x50m Freestyle push and glide. 10sec / 50m
Done:
Duration: 60min
Distance: 3100m
Pool length: 50m
Warm up:
2х200m IM Rest: 30sec /200m
4x100m Freestyle Pull with pull buoy. Rest: 10sec / 200m
Core:
4x50m Freestyle Kick with a kickboard. Target time 1min
4x100m Freestyle DPS. Rest: 10sec / 100m
3х100m Breaststroke Pull with pull buoy. Rest: 20sec/100m
6x50m Breaststroke Kick with a kickboard. Target time 1min
4x100m Breaststroke DPS. Rest: 10sec / 100m
4x50m Freestyle 50m Fast / 50m Easy. Rest: 20sec / 50m
4x50m Breaststroke 50m Fast / 50m Easy. Rest: 20sec / 50m
Warm down:
6x50m Freestyle push and glide. 10sec / 50m