Post date: Jul 05, 2012 8:51:2 AM
Duration: 45min
Distance: 2400m
Pool length: 50m
Warm up:
1x400m 1x100m 50m Free kick w/board / 50m Breast kick w/board.
Core:
1x500m 50m Breast 1+1+1 right + left + full kick w/board drill / 50m Dolphin kick w/board. Rest: 20sec / 500m
1x1500m 50m Free kick w/board w/fins / 50m Dolphin kick w/board & fins. Rest. 20sec / 1500m