Post date: Nov 10, 2011 4:10:13 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:
8x50m Breast 12.5m all out / 37.5m easy. Rest: 30sec / 50m
4x50m Breast 25m all out / 25m easy. Rest: 45sec / 50m
4x50m Breast 50m all out / 50m easy. Rest: 1min / 50m
2x100m Breast 100m all out / 100m easy. Rest: 30sec/100m
2x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 30sec/400m
1x400m Breast push and glide drill. Rest:20 sec / 400m
Warm down:
1х200m Breast on the back.
Done:
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
8x50m Breast 12.5m all out / 37.5m easy. Rest: 30sec / 50m
4x50m Breast 25m all out / 25m easy. Rest: 45sec / 50m
4x50m Breast 50m all out / 50m easy. Rest: 1min / 50m Time: 42.0; 42.79
2x100m Breast 100m all out / 100m easy. Rest: 30sec/100m Time: 1:32.0
1x400m IM. 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 30sec/400m
1x400m Breast push and glide drill. Rest:20 sec / 400m
Warm down:
1х200m Breast on the back.