Post date: Feb 29, 2012 9:38:58 AM
Aerobic recovery workout. Tried to concentrate on feel of the water and on effective pull.
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:
1x800m 100m Breast / 100m Free. Rest: 20sec / 800m
1x800m Free w/paddles & buoy. Rest: 20sec / 800m
1x400m IM 50m Fly 1+1+1 drill / 50m Breast.
50m Dolphin kick on the back drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Free finger tips on water / 50m Breast. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.