Post date: Aug 08, 2011 8:0:18 AM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m Breast drills: 100m Breast pull + Free kick drill. / 100m Free.
100m 1 pull + 2 kicks drill. / 100m Free.
100m 2 pulls + 1 kick drill. / 100m Free.
100m Breast pull + Dolphin kick drill. / 100m Free. Rest: 20sec / 800m
1x400m IM. Rest: 30exh / 400m
1x200m Breast to dead point drill. Rest: 20exh / 200m
8x50m Breast 15m All out + 35m EZ. Rest: 30-40sec / 50m
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:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m Breast drills: 100m Breast pull + Free kick drill. / 100m Free.
100m 1 pull + 2 kicks drill. / 100m Free.
100m 2 pulls + 1 kick drill. / 100m Free.
100m Breast pull + Dolphin kick drill. / 100m Free. Rest: 20sec / 800m
1x400m IM. Rest: 30exh / 400m - Time: 7:22.17
1x200m Breast to dead point drill. Rest: 20exh / 200m
8x50m Breast 15m All out + 35m EZ. Rest: 30-40sec / 50m
Warm down:
1х200m Breast on the back.