Post date: Apr 10, 2012 8:49:48 AM
Duration: 70min
Distance: 3600m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
5x200m 200m IM / 200m Free.Rest: 30sec / 200m
1x600m 50m Breast Hands in the lock drill / 50m Breast
50m Breast 50m right hand pull left leg kick drill / 50m Breast
50m left hand pull right leg kick / 50m Breast
50m Breast w/free kick drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Head lead breast kick drill / 50m Breast. Rest: 20sec / 600m
8x50m Breast. Rest: 15sec / 50m
1x400m Dolphin kick w/fins. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.