Post date: Dec 29, 2012 1:55:59 PM
Time: 8:30am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x1200m 50m Streamline dolphin kick / 50m Fly 1+1+1 drill / 50m Fly
50m Back streamline flutter kick / 50m Back L drill / 50m Back
50m Breast streamline kick / 50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Free streamline flutter kick / 50m Free recovery-pull-breath drill / 50m Free. Rest: 60 sec / 1200m HR: 21
Core:
1x800m 100m Breast w/free kick drill / 100m Breast
100m Breast opposite hand/foot drill / 100m Breast
100m Breast 1 pull + 2 kicks drill / 100m Breast
100m Head lead breast drill / 100m Breast. Rest: 20sec / 800m HR: 23
1x800m 100m Breast w/free kick drill / 100m Free
100m Breast w/dolphin kick drill / 100m Free. Rest: 20sec / 800m HR: 23
Warm down:
1x400m Free.