Post date: Aug 19, 2011 7:44:53 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:
1x50m Breast all out. Rest: 30exh / 50m
1х100m Breast on the back.
1x350m Breast drills: 50m Breast pull + Free kick drill.
50m 1 pull + 2 kicks drill.
50m 2 pulls + 1 kick drill.
50m Breast pull + Dolphin kick drill.
50m Breast w/undulation drill.
100m Breast to dead point drill. Rest: 20sec / 350m
1x100m Breast all out. Rest: 30exh / 100m
1х100m Breast on the back.
2x400m Free w/paddles & buoy. Rest: 20sec / 400m
1x300m Breast EZ. Rest: 10sec / 300m
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:
1x50m Breast all out. Rest: 30exh / 50m Time: 0:36.35
1х100m Breast on the back.
1x350m Breast drills: 50m Breast pull + Free kick drill.
50m 1 pull + 2 kicks drill.
50m 2 pulls + 1 kick drill.
50m Breast pull + Dolphin kick drill.
50m Breast w/undulation drill.
100m Breast to dead point drill. Rest: 20sec / 350m
1x100m Breast all out. Rest: 30exh / 100m Time: 1:23.0
1х100m Breast on the back.
2x400m Free w/paddles & buoy. Rest: 20sec / 400m
1x300m Breast EZ. Rest: 10sec / 300m
Warm down:
1х200m Breast on the back.