Post date: Aug 14, 2012 8:46:26 AM
Time: 08:15AM
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:
1x900m 50m Breast w/free kick & paddles drill / 100m Free
50m Breast w/dolphin kick & paddles drill / 100m Free
50m Breast 1 pull + 2 kicks drill w/ paddles / 100m Free
50m Breast 2 pulls + 1 kick w/ drill paddles / 100m Free
50m Breast opposite hand/foot drill w/ paddles / 100m Free
50m Breast 1 pull + 2 kicks drill w/ paddles / 100m Free. Rest: 20sec / 900m
1x1000m 100m Breast / 100m Free. Rest: 30 sec / 1000m
1x400m Free. Rest: 5sec / 400m Time: 6'46
Warm down:
1х200m Breast on the back.