Post date: Jul 18, 2011 6:58:38 PM
Planned:
Duration: 45min
Distance: 2500m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board.Rest: 10exh / 400m
Core:
1x400m Breast drills: 100m Breast pull + Free kick drill.
100m 1 pull + 2 kicks drill.
100m 2 pulls + 1 kick drill.
100m Breast pull + Dolphin kick drill. Rest: 20sec / 400m
5x100m Breast P21. @3:00
1x400m Free P14 3/3 breathing. Rest: 20sec / 400m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 2900m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board.Rest: 10exh / 400m
Core:
1x400m Breast pull w/buoy & paddles. Rest: 20exh / 400m
1x400m Breast drills: 100m Breast pull + Free kick drill.
100m 1 pull + 2 kicks drill.
100m 2 pulls + 1 kick drill.
100m Breast pull + Dolphin kick drill. Rest: 20sec / 400m
5x100m Breast P21. @3:00 1:43, 1:43, 1:41, 1:40, 1:39
1x400m Free P14 3/3 breathing. Rest: 20sec / 400m
Warm down:
1х200m Breast on the back.