Post date: Aug 04, 2012 5:15:6 PM
First 600m went a bit hard needed a bit more time for rump up so 3x400 went much better )
Time: 11:00AM
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x600m 50m Breast accelerating / 100m Free. Rest: 20sec / 600m
3x400m Free 400m coordination / 400m w/buoy / 400m w/ paddels & buoy. Rest: 20 sec / 400m Time: 6:51; 6:25; 6:21
Warm down:
1х200m Breast on the back.