Post date: Dec 17, 2012 11:23:52 AM
A bit hard workout especially 1st and 2nd core tasks. I noticed that after peak shape it's a bit hard to swim long tasks for me.
Time: 8:30am
Duration: 60min
Distance: 3900m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x900m 2x { 50m Flutter kick w/fins / 100m Free. }
4x { 50m Dolphin kick w/fins / 100m Breast w/dolphin kick & fins drill } Rest: 20sec / 900m HR: 23
1x800m 100m Breast 1 pull + 2 kicks drill / 100m Free
100m Breast 1 pull + 3 kicks drill / 100m Free. Rest: 30sec / 800m HR: 23
1x600m Free w/buoy & paddles. Rest: 20sec / 600m HR: 20
1x400m 50m Breast / 50m Free. Rest: 10sec / 400m HR: 21
Warm down:
1х200m Breast on the back.