Post date: Jun 22, 2011 7:39:37 AM
Planned:
Duration: 60min
Distance: 2400m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
2x200m IM Kick w/board. 50m Fly / 50m Free. /50m Breast / 50m Free. Rest: 20exh / 300m
Core:
4x100m Breast drills: 50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast pull + Free kick drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke
2x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 15exh/50m
Warm down:
1х200m 50m SDK / 50m Brest on the back EZ
Done:
Duration: 60min
Distance: 2400m
Pool length: 50m
Warm up:
1х200m Free. Rest: 10exh /200m
1x200m Breast. Rest: 10exh /200m
1x200m Back. Rest: 10exh /200m
Build up:
2x200m IM Kick w/board. 50m Fly / 50m Free. /50m Breast / 50m Free. Rest: 20exh / 300m
Core:
4x100m Breast drills: 50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast pull + Free kick drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke
2x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 15exh/50m
Warm down:
1х200m 50m SDK / 50m Brest on the back EZ