Post date: Nov 07, 2011 2:42:16 PM
Planned:
Duration: 60min
Distance: 3400m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
4x50m Breast @1:10
1x200m Free easy. Rest: 10exh /200m
4x50m Breast kick @1:20
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke
12x100m 100m Breast / 100m Free. Rest: 15exh/200m
Warm down:
1х200m Breast on the back.
Done:
Duration: 90min
Distance: 3400m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
4x50m Breast @1:10 Avg. 0:46 - not good
1x200m Free easy. Rest: 10exh /200m
4x50m Breast kick @1:20 Avg. 0:57
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pulls + 1 kick drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke
12x100m 100m Breast / 100m Free. Rest: 15exh/200m
Warm down:
1х200m Breast on the back.