Post date: Dec 05, 2012 7:10:23 AM
Time: 7:00am
Duration: 30min
Distance: 1700m
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/fists pull drill / 50m Free
50m Arms in the lock lead breast 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 25m AFAP / 25m EZ Rest: 60sec / 50m. Time: 0'16"9; 0'16"8; 0'17"2; 0'16"4
Warm down:
1х100m Free.