Post date: Jun 28, 2011 11:29:27 AM
Planned:
Duration: 60min
Distance: 3100m
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:
1x600m Free paddles + pull buoy. Rest: 20 exh / 600m
1x400m IM 50m Fly w/one hand / 50m Fly full stroke
50m Back delay hand on recovery drill / 50m Back full stroke
50m Breast pull / free kick drill / / 50m Breast full stroke
50m Free catch up drill / 50m Free full stroke. Rest: 20exh / 400m
1x400m IM 50m Fly / 50m Free
50m Back / 50m Free
50m Breast / 150m Free. Rest: 20exh / 400m
1x100m Brest on the back EZ.
1x400m Breast. Glide to dead spot. Rest: 15exh/50m
Warm down:
1х200m 50m SDK / 50m Brest on the back EZ
Done:
Duration: 60min
Distance: 3100m
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:
1x600m Free paddles + pull buoy. Rest: 20 exh / 600m
1x400m IM 50m Fly w/one hand / 50m Fly full stroke
50m Back delay hand on recovery drill / 50m Back full stroke
50m Breast pull / free kick drill / / 50m Breast full stroke
50m Free catch up drill / 50m Free full stroke. Rest: 20exh / 400m
1x400m IM 50m Fly / 50m Free
50m Back / 50m Free
50m Breast / 150m Free. Rest: 20exh / 400m
1x100m Brest on the back EZ.
1x400m Breast. Glide to dead spot. Rest: 15exh/50m
Warm down:
1х200m 50m SDK / 50m Brest on the back EZ