Post date: Jul 18, 2011 7:26:40 PM
Planned:
Duration: 60min
Distance: 2800m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m IM kick w/board. Rest: 10exh / 400m
Core:
4x50m Breast kick w/board. @1:10
1x400m Breast 1 pull + 2 kick drill. Rest: 20exh / 400m
1x1000m 100m Breast + 100 Free. Rest: 15exh/1000m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x200m IM kick w/board. Rest: 10exh / 400m
1x200m Breast kick w/board. Rest: 10exh / 400m
Core:
8x50m Breast kick w/board. @1:10
1x400m Breast 1 pull + 2 kick drill. Rest: 20exh / 400m
1x1000m 100m Breast + 100 Free. Rest: 15exh/1000m
Warm down:
1х200m Breast on the back.