Post date: Nov 25, 2011 11:20:54 AM
Planned:
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:
2x100m 50m Breast all out. / 50m Breast EZ Rest: 10 sec / 50m
1x400m Free EZ. Rest: 20sec / 400m
1x800m IM. 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 300m Free. Rest: 15exh/800m
1x400m Breast to dead point drill. Rest: 10sec / 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:
2x100m 50m Breast all out. / 50m Breast EZ Rest: 10 sec / 50m
1x400m Free EZ. Rest: 20sec / 400m
1x800m IM. 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 300m Free. Rest: 15exh/800m
1x400m Breast to dead point drill. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.