Post date: May 23, 2011 8:2:46 AM
Planned:
Duration: 45min
Distance: 2100m
Pool length: 50m
Warm up:
1х200m IM. Rest: 10exh /200m
Build up:
2x100m Free. 3/4 pause arm during recovery. Rest: 10exh/100m
2x100m Breast. 1 pull/3 kicks. Rest: 10exh/100m
Core:
10x50m Free. DPS. Rest: 15exh/100m
10x50m Breast. DPS. Rest: 15exh/100m
4x50m Free. Kick w/board. 25 Effort / 25 Easy. Rest: 20exh/100m
4x50m Breast Kick w/board.
Warm down:
1х100 Free. easy.
Done:
Duration: 45min
Distance: 2100m
Pool length: 50m
Warm up:
1х200m IM. Rest: 10exh /200m
Build up:
4x50m Free. 3/4 pause arm during recovery. Rest: 10exh/100m
4x50m Breast. 1 pull/3 kicks. Rest: 10exh/100m
Core:
10x50m Free. DPS. Rest: 15exh/100m
10x50m Breast. DPS. Rest: 15exh/100m
4x50m Free. Kick w/board. Rest: 20exh/100m
4x50m Breast Kick w/board.
Warm down:
1х100 Free. easy.