Post date: Aug 16, 2012 9:15:19 AM
Time: 08:15AM
Duration: 60min
Distance: 3400m
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 drill 70% MHR / 100m Free
50m Breast pull w/fists drill 70% MHR / 100m Free
50m Arms in the lock lead breast drill 70% MHR / 100m Free
50m Breast 1 pull + 2 kicks drill 70% MHR / 100m Free
50m Breast 2 pulls + 1 kick drill 70% MHR / 100m Free
50m Head lead breast drill 70% MHR / 100m Free. Rest: 20sec / 900m
1x900m 200m Breast / 100m Free. Rest: 30 sec / 900m
1x400m Free w/paddles & buoy. Rest: 5sec / 400m
Warm down:
1х200m Breast on the back.