Post date: Feb 24, 2012 11:38:44 AM
Duration: 60min
Distance: 3200m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
12x25m Breast 70% Rest: 8 breaths / 25m
1x200m Free EZ.
4x100m Breast drills: 50m Breast pull + Free kick drill / 50m full stroke
50m 1 pull + 2 kicks drill / 50m full stroke
50m 2 pull + 1 kick drill / 50m full stroke
50m Breast pull + dolphin kick drill / 50m full stroke. Rest: 15sec / 100m
1x600m Free. Rest: 15sec / 800m
1x100m Breast sculling w/snorkel & paddles. Rest: 15 sec / 100m
1x100m Free w/snorkel. Rest: 20sec / 100m (Just to try a snorkel)
1x300m Dolphin kick on the back. Rest: 10sec / 300m
Warm down:
1х200m Breast on the back.