Post date: Dec 15, 2011 10:33:38 PM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
10x50m Breast 12.5m All out / 37.5m EZ Rest: 30sec / 50m
1x200m Free 50m Drill / 50m coordination EZ Rest: 30sec 200m
5x100m Breast @2:00
1x200m Free 50m Drill / 50m coordination EZ. Rest: 30sec / 400m
1x400m Breast DPS drill. Rest: 30sec / 400m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
10x50m Breast 12.5m All out / 37.5m EZ Rest: 30sec / 50m
1x200m Free 50m Drill / 50m coordination EZ Rest: 30sec 200m
5x100m Breast @2:00
1x200m Free 50m Drill / 50m coordination EZ. Rest: 30sec / 400m
1x400m Breast DPS drill. Rest: 30sec / 400m
Warm down:
1х200m Breast on the back.