Post date: Jul 11, 2011 10:30:42 AM
Planned:
Duration: 60min
Distance: 2600m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
1x400m Kick w/board. 50m Free / 50m Breast. Rest: 10exh / 300m
Core:
1x600m Breast drills: 50m 1 pull + 2 kicks drill / 50m Free.
50m 2 pulls + 1 kick drill / 50m Free.
50m Breast pull + Free kick drill / 50m Free.
50m Breast pull + Dolphin kick drill / 50m Free.
50m 1 pull + 2 kicks drill / 50m Free.
50m Breast pull + Dolphin kick drill / 50m Free. Rest: 20exh / 500m
1x400m Brest. Rest: 20 exh / 100m
1x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 15exh/50m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 2600m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
1x400m Kick w/board. 50m Free / 50m Breast. Rest: 10exh / 300m
Core:
1x600m Breast drills: 50m 1 pull + 2 kicks drill / 50m Free.
50m 2 pulls + 1 kick drill / 50m Free.
50m Breast pull + Free kick drill / 50m Free.
50m Breast pull + Dolphin kick drill / 50m Free.
50m 1 pull + 2 kicks drill / 50m Free.
50m Breast pull + Dolphin kick drill / 50m Free. Rest: 20exh / 500m
1x400m Brest. Rest: 20 exh / 100m
1x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 15exh/50m
Warm down:
1х200m Breast on the back.