Post date: Jun 06, 2012 10:39:54 AM
Duration: 45min
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:
2x { 1x200m 50m Breast Hands in the lock drill / 50m Free
50m Breast w/dolphin kick / 50m Free
1x50m Breast 25m AFAP / 25m EZ. Rest: 30sec / 50m Time: 2nd 0'16"1
1x200m 50m Head up Breast drill / 50m Free
50m 1 pull + 2 kicks drill / 50m Free
1x50m Breast 25m AFAP / 25m EZ. Rest: 30sec / 50m Time: 0'16"3 0'15"7 }
1x600m 50m Breast / 50m Free. Rest: 30 sec / 600m
2x50m Breast 70% MHR @0'55 Time: 0'44; 0'45
Warm down:
1х200m Breast on the back.