Post date: Jul 05, 2011 8:17:30 AM
Planned:
Duration: 45min
Distance: 2500m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
1x300m Kick w/board. 50m Free. / 50m Breast. Rest: 20exh / 300m
Core:
1x400m Free w/pull buoy. Rest: 20 exh / 600m
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 pull + Dolphin kick drill / 50m full stroke
1x400m IM 50m Fly w/one hand / 50m Free
50m Back delay hand on recovery drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Free full stroke / 50m Free full stroke. Rest: 20exh / 400m
Warm down:
1х200m Brest on the back EZ
Done:
Duration: 45min
Distance: 2500m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
1x300m Kick w/board. 50m Free. / 50m Breast. Rest: 20exh / 300m
Core:
1x400m Free w/pull buoy. Rest: 20 exh / 600m
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 pull + Dolphin kick drill / 50m full stroke
1x400m IM 50m Fly w/one hand / 50m Free
50m Back delay hand on recovery drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Free full stroke / 50m Free full stroke. Rest: 20exh / 400m
Warm down:
1х200m Brest on the back EZ