Post date: Mar 10, 2012 7:43:9 PM
Was swimming 4x50 test not successfully though. Have to start easier with more glide. After 125m lactate grew up and it was too hard to maintain the speed.
Duration: 60min
Distance: 3000m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x300 Breast drills 50m right hand pull left leg kick drill / 50m left hand pull right leg kick
100m Breast pull w/free kick drill
100m Breast 1 pull + 2 kicks drill. Rest: 20sec / 300m
4x50m Breast test. Rest:5sec / 50m Time: 42.0; 45.0; 47.0; 48.0
1x800m IM 100m Fly 1+1+1 drill / 100m Free.
100m Back pull and glide drill / 100m Free.
100m Breast 1 pull + 2 kicks drill / 100m Free.
100m Free recovery+pull+breath drill / 100m Free. Rest: 10sec / 800m
1x400m Dolphin kick on the back w/fins. Rest: 10sec / 400m
Warm down:
1х300m Breast on the back.