Post date: Dec 14, 2012 11:42:17 AM
Preparing to swim 100m IM tomorrow - a small internal event inside our club. A bit tired.
Time: 8:30am
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m IM w/paddles 50m Fly 1+1+1 drill / 50m Free
50m Back 2+2+2 drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Free catch up drill / 50m Free. Rest:30sec / 400m HR: 19
1x400m IM w/finss 100m Fly 1+1+1 drill
100m Back L drill
100m Breast w/dolphin kick drill
100m Free 3+3+3 drill breath opposite side. Rest:30sec / 400m HR: 19
10x100m 100m IM / 100m Free. Rest: 20 sec / 100m HR: 23-25
Warm down:
1х200m Breast on the back.