Post date: May 01, 2011 8:19:33 PM
Planned:
Duration: 45min
Distance: 2000m
Pool length: 50m
Warm up:
1 x 50m Freestyle Easy, rest 0:10 / 50m
1 x 50m Backstroke Easy, rest 0:10 / 50m
1 x 50m Freestyle Easy, rest 0:10 / 50m
1 x 50m Breaststroke Easy, rest 0:10 / 50m
Build up:
2 x 100m Freestyle Kick, rest 0:20 / 100m P:23
2 x 50m Breaststroke Easy, rest 0:10 / 50m P:18-21
1 x 100m Freestyle, Bilateral breathing, rest 0:20 / 100m P:23
Core:
4 x 100m Freestyle Swim, rest 0:20 / 100m
4 x 100m Breaststroke, rest 0:20 / 100m
4 x 50m Freestyle, 50 Effort / 50 Easy rest 0:20 / 50m
4 x 50m Breaststroke, 50 Effort / 50 Easy rest 0:10 / 50m
Warm down:
2 x 100m Backstroke, rest 0:10 / 100m
Starts and push-offs
Done:
Duration: 45min
Distance: 2000m
Pool length: 50m
Warm up:
1 x 50m Freestyle Easy, rest 0:10 / 50m
1 x 50m Backstroke Easy, rest 0:10 / 50m
1 x 50m Freestyle Easy, rest 0:10 / 50m
1 x 50m Breaststroke Easy, rest 0:10 / 50m
Build up:
2 x 100m Freestyle Kick, rest 0:20 / 100m P:23
1 x 100m Freestyle, Bilateral breathing, rest 0:20 / 100m P:23
4 x 50m Breaststroke Easy, rest 0:10 / 50m P:18-21
Core:
4 x 100m Freestyle Swim, rest 0:20 / 100m
Afterwards worked with coach. Technique and some acceleration drills.
Approximately 900m.
Time trials at the end:
50m Freestyle - 32"54
50m Breaststroke - 41"06 :-(