Post date: Nov 08, 2011 4:53:26 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:
1x400m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 underwater pulls + 1 full stroke drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke. Rest:20 sec / 400m
1x800m Free pull w/buoy & paddles. Rest: 20sec / 800m
10x100m Breast DPS. Rest: 15sec / 100m
Warm down:
1х200m Breast on the back.
Done:
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:
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 underwater pulls + 1 full stroke drill / 50m full stroke
50m Breast pull + Dolphin kick drill / 50m full stroke. Rest:20 sec / 400m
1x800m Free pull w/buoy & paddles. Rest: 20sec / 800m
10x100m Breast DPS. Rest: 15sec / 100m
Warm down:
1х200m Breast on the back.