Post date: Aug 30, 2012 8:8:18 AM
I was not sure about this workout. My coach first gave this workout but than he thought that it might be a bit too much and proposed not to swim drill separately but to swim 8x100 (100 drill / 100 coordination). But I felt that it's ok and I swam original option and I'm glad I did. I've chosen good tempo for the set and last too lengths I felt like King-Kong though I was still holding back. After the workout I felt vigorous - which I great. :-)
Time: 07:15AM
Duration: 60min
Distance: 3600m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
3x400m Free w/paddles & buoy. @6'20 (Actual was about 6'12)
1x400m 100m Breast w/free kick drill
100m Breast opposite hand/foot drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 20sec / 400m
8x100m Breast @2'10 (Actual was about 1'36 - 1'40; Last: 1'36)
Warm down:
1х200m Breast on the back.