Post date: May 01, 2011 6:25:24 PM
Planned:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x200m IM. Rest: 10sec /200m
4x50m Free, ladder 3/3, 5/5, 7/7, 9/9 . Rest: 20sec /50m
3x100m Free. Kick w/kickboard. @ 10sec /100m
Core:
1x800m Free. @ 20sec / 800m
7x100m Breaststroke. 25/75 Effort/Easy
7x100m Free. 25/75 Effort/Easy
Warm down:
1x100m Back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x200m IM. Rest: 10sec /200m
4x50m Free, ladder 3/3, 5/5, 7/7, 9/9 . Rest: 20sec /50m
3x100m Free. Kick w/kickboard. @ 10sec /100m
Core:
1x800m Free. @ 20sec / 800m
7x100m Breaststroke. 25/75 Effort/Easy
7x100m Free. 25/75 Effort/Easy
Warm down:
1x100m Back.