Post date: Aug 20, 2012 9:2:47 AM
Good workout after the weekend. First day of interval work after 2 months of relatively easy aerobic swimming. 109 days left until National Championship. 400's went very well - updated my personal best times even though I swam quite easy. 100's breaststroke were a bit harder - didn't swim such tasks for a while, that's why got a bit tired at the end.
Time: 08:30AM
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:
3x400m 400m Free w/paddles & buoy. Rest: 20sec / 400m Time: 06'04 HR:22
400m 50m Breast w/free kick drill / 50m Breast
50m Breast pull w/fists drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Head lead breast drill / 50m Breast. Rest: 20sec / 400m
400m Free w/paddles & buoy. Rest: 20sec / 400m Time: 05'58 HR:24
8x100m Breast. Time: 1'43; 1'41; 1'42; 1'39; 1'37; 1'37; 1'40; 1'38
Warm down:
1х400m Breast on the back.