Post date: Jul 16, 2012 7:57:37 AM
So today was the first day swimming in coordination after month break. It was a bit tough especially swimming breaststroke - hands were disobeying me and were close to 1 fatigue though I tried to swim as easy as possible.
Duration: 60min
Distance: 3600m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m Reversed IM 150m Free w/finger tips on the surface drill / 50m Free
150m Breast 1 pull +2 kicks drill / 50m Breast
150m Back alternate hands L drill / 50m Back
150m Fly 1+1+1 drill / 50m Fly. Rest: 20sec / 800m
1x800m 50m Breast w/free kick drill / 150m Free
50m Breast 1 pull + 2 kicks drill / 150m Free. Rest: 20sec / 600m
2x400m Free w/buoy & paddles. Rest: 20sec / 400m
Warm down:
1х200m Breast on the back.
Dryland in the afternoon:
Pull-ups: 2x9, 7
Dips: 2x10