Post date: Dec 09, 2011 3:54:46 PM
Planned:
Duration: 60min
Distance: 2800m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
4x50m 25m All out / 25m Easy. Rest: 30sec / 50m
1x200m Free EZ. Rest: 20sec / 200m
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast w/dolphin kick drill / 50m full stroke. Rest: 15sec / 100m
4x100m Free 50m drill / 50m coordination Rest: 15sec / 100m
4x100m Breast DPS Rest: 20 sec / 100m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 2800m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
4x50m 25m All out / 25m Easy. Rest: 30sec / 50m
1x200m Free EZ. Rest: 20sec / 200m
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast w/dolphin kick drill / 50m full stroke. Rest: 15sec / 100m
4x100m Free 50m drill / 50m coordination Rest: 15sec / 100m
4x100m Breast DPS Rest: 20 sec / 100m Result: 10 cycles
Warm down:
1х200m Breast on the back.