Post date: Dec 19, 2011 9:13:12 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:
2x 2x50m Breast 20m Fast / 30m Easy Rest: 20 sec / 50m
1x50m Brest EZ Rest: 20 sec / 50m
1x50m Breast all out. Rest: 20 sec / 50m
1x200m Back EZ. Rest: 20m / 200m
1x400m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pull + 1 kick drill / 50m full stroke
50m Breast pull + dolphin kick drill / 50m full stroke. Rest: 30sec / 400m
4x200m IM Rest: 30sec / 200m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m