Post date: Jan 19, 2012 8:1:51 PM
Just a workout nothing much to add. 800 IM was the hardest task. Had to breath 2/2 when swam freestyle bcz felt I'm running out of air.
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 drills: 50m Breast pull + Free kick drill / 50m coordination
50m 1 pull + 2 kicks drill / 50m coordination
50m 2 pulls + 1 kick drill / 50m coordination
50m Breast w/dolphin kick drill / 50m coordination. Rest: 15sec / 100m
1x800m IM 50m Fly 1+1+1 drill / 50m Fly / 100 Free full stroke
50m Back delay hand on recovery drill / 50 Back / 100 Free full stroke
50m Breast 1 pull + 2 kicks drill / 50m Breast / 100 Free full stroke
50m Free catch up drill / 150 Free full stroke. Rest: 20exh/800m
1x400m 50m Free / 50m Breast. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.