Post date: Dec 31, 2012 11:15:6 AM
Last workout this year. Basically cardio and technical workout.
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:
1x800m Free w/buoy & paddles. Rest: 20sec / 800m HR: 21
1x600m 50m Breast w/dolphin kick drill / 100m Breast
50m Arms in the lock lead breast drill / 100m Breast
50m Breast 1 pull + 2 kicks drill / 100m Breast
50m Head lead breast drill / 100m Breast. Rest: 20 sec / 600m HR: 24
1x400m Free. Rest: 10sec / 400m HR: 21
Warm down:
1х200m Breast on the back.