Post date: Jul 10, 2012 7:35:2 AM
Duration: 45min
Distance: 2400m
Pool length: 50m
Warm up:
1x400m 50m Free kick w/board / 50m Breast kick w/board. Rest: 20sec / 400m
Core:
4x400m { 1x200m 100m Breast 1 right kick + 1 left kick w/board drill / 100m Breast kick w/board. Rest: 20sec / 200m
1x200m Dolphin kick w/board & fins. Rest. 20sec / 200m }
Warm down:
1x400m Free kick w/board w/fins.