Post date: Jul 18, 2011 4:54:57 PM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board.Rest: 10exh / 400m
Core:
1x800m IM 50m Fly 1+1+1 drill / 50m Free.
50m Fly 1+1+1 drill / Free.
50m Back delay hand on recovery drill / 50m Free.
50m Back delay hand on recovery drill / 50m Free.
50m Breast 1 pull + 2 kicks drill / 50m Free.
50m Breast 1 pull + 2 kicks drill / 50m Free.
50m Free catch up drill / 50m Free.
50m Free catch up drill / 50m Free. Rest: 20exh / 800m
5x200m IM P18. Rest: 10exh / 200m.
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board.Rest: 10exh / 400m
Core:
1x800m IM 50m Fly 1+1+1 drill / 50m Free.
50m Fly 1+1+1 drill / Free.
50m Back delay hand on recovery drill / 50m Free.
50m Back delay hand on recovery drill / 50m Free.
50m Breast 1 pull + 2 kicks drill / 50m Free.
50m Breast 1 pull + 2 kicks drill / 50m Free.
50m Free catch up drill / 50m Free.
50m Free catch up drill / 50m Free. Rest: 20exh / 800m
5x200m IM P18. Rest: 10-15exh / 200m. P24.
Warm down:
1х200m Breast on the back.