Post date: Jan 17, 2012 1:2:7 PM
The workout was pretty hard. I swam 4x100 in 1:42 - 1:45 which is very very bad though I didn't feel like adding more tempo I felt like working rather aerobically.
Duration: 60min
Distance: 2800m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200mBack.
Build up:
1x400m Breast narrow kick w/board & buoy. Rest: 10exh / 400m
Core:
4x100m Breast. @2:00
1x800m Free w/buoy & paddles. Rest: 20sec / 800m
4x100m Breast push & glide. Rest: 15sec / 100m Most 50s were 9 cycles some even 8 and a 1/2.
Warm down:
1х200m Breast on the back.