Post date: Apr 18, 2012 10:21:19 AM
Duration: 60min
Distance: 3500m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Breast w/free kick drill / 100m Free.
100m Breast 50m right hand pull left leg kick drill / 50m left hand pull right leg kick / 100m Free.
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Head lead breast kick drill / 100m Free. Rest: 30sec / 800m
1x600m 50m Breast !!! / 100m Free E.Z Rest: 30sec / 600m
1x600m Free w/paddles & buoy. Rest: 20sec / 600m
1x300m Breast EZ. Rest: 10sec / 300m
Warm down:
1х200m Breast on the back.