Post date: Jul 25, 2012 1:56:18 PM
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:
1x600m Breast drills: 1pull + 2 kicks drill
Breast w/dolphin kick drill
Arms in the lock lead breast drill
Breast w/free kick drill
50m right hand pull left leg kick drill / 50m left hand pull right leg kick drill
Head lead breast drill. Rest: 30sec / 600m
1x600m IM 50m Fly / 100m Breast / 50m Back / 250m Breast / 50m Free / 100m Breast. Rest:30sec / 600m
1x400m Free w/bouy & paddles. Rest: 20sec / 400m
1x400m Free. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.
Dryland workout:
Time: 05:15PM
Pull-ups: 2x10, 7
Dips: 2x15, 15