Post date: Nov 01, 2011 2:25:52 PM
Planned:
Duration: 60min
Distance: 3400m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
6x50m Breast fast. @1:10
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: 30sec / 400m
1x1500m Free paddles + pull buoy. Rest: 20 exh/800m
Warm down:
1х200m Brest on the back EZ
Done:
Duration: 60min
Distance: 3400m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
6x50m Breast fast. @1:10
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: 30sec / 400m
1x1500m Free paddles + pull buoy. Rest: 20 exh/800m
Warm down:
1х200m Brest on the back EZ