Post date: Jun 01, 2012 7:55:28 AM
The purpose of the workout was to transfer technique into speed. I was trying to pay most attention to the kick. Breast 1pull + 2 kick drill helped a lot in it so will pay more attention to that drill.
Duration: 60min
Distance: 2900m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Breast pull + Free kick drill / 100m Breast accelerating last 20m
100m Breast 50m right hand pull left leg kick drill / 50m left hand pull right leg kick / 100m Breast accelerating last 20m
100m Head lead breast drill / 100m Breast accelerating last 20m
100m 1 pull + 2 kicks drill / 100m Breast accelerating last 20m. Rest: 30sec / 800m
2x150m 50m Breast hands accelerating / 100m Free EZ. Rest: 20sec / 150m
4x150m 50m Breast accelerating to AFAP / 100m Free EZ. Rest: 15sec / 150m
Warm down:
1х200m Breast on the back.