Post date: Dec 03, 2012 11:19:55 AM
Still have pain in left deltoid. :( 4x50 as a main set went quite easy (the feeling was that I could have swam another 4x50 but I know this feeling can be deceitful :) ) though my HR was pretty high I still felt good.
Time: 8:30am
Duration: 45min
Distance: 2200m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m 50m Breast w/flutter kick drill / 50m Free
50m Breast w/fists pull drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Head lead breast drill / 50m Free. Rest: 60 sec / 400m
4x50m Breast Rest: 10sec / 50m. Time: 0"44; 0"46; 0"45; 0"46 HR: 27
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 20sec / 400m HR: 24
Warm down:
1х200m Breast on the back.