Post date: Jun 04, 2012 10:45:27 AM
Duration: 45min
Distance: 2800m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m Breast drills: 100m Breast pull + Free kick drill
100m 1 pull + 2 kicks drill
100m Head lead breast drill
100m 1 pull + 2 kicks drill. Rest: 30sec / 400m
4x50m Breast from push 25m AFAP / 25m EZ. Rest: 30sec / 50m Times: 0'18"3; 0'18"3; 0'18"1; 0'18"2
1x400m Free EZ. Rest: 30sec / 400m
4x25m Breast 90%. Rest: 10sec / 25m
1x400m Free EZ. Rest: 30sec / 400m
4x25m Breast 85%. Rest: 10sec / 25m
Warm down:
1х200m Breast on the back.