Post date: Jul 23, 2012 8:7:27 AM
Time: 7:00AM
Duration: 60min
Distance: 3200m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x1200m 200m IM drills Fly 1+1+1 drill
Back alternate hand lead kicking drill
Breast 1pull + 2 kicks drill
Free recovery-pull-breath drill
200m Breast. Rest: 20sec / 1200m
1x800m Free pull w/paddles & buoy. Rest: 20sec / 800m Time: 13'08
Warm down:
1х200m Breast on the back.
Dryland workout:
Time: 05:40PM
Pull-ups: 2x10, 6
Dips: 2x15, 12