Post date: Mar 13, 2012 9:28:4 AM
Good workout though some issues are to think about:
1st - my heart rate. I wouldn't say that I was tired after 1st 400 but my heart rate was too high. Even after swimming relaxed 400 Free, 22 is still too high but the 3rd 400 I swam more intensively but HR was lowest.
2nd - fastest 25 I swam only when I completely concentrated.
Duration: 60min
Distance: 3400m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
3x400m 1st and 3rd Breast EZ, accelerating on the turns. / 2nd Free EZ. Rest: 30sec / 400m HR: 28; 22; 24
1x400m IM EZ 50m Fly 1+1+1 drill / 50m Free.
50m Back pull and glide drill / 50m Free.
50m Breast 1 pull + 2 kicks drill / 50m Free.
50m Free recovery+pull+breath drill / 50m Free. Rest: 10sec / 400m
6x50m Breast 25m AFAP / 25m EZ. Time: 16.6; 17.2; 16.3; 16.16; 16.4; 15.87
1x300m Fly kick on the back. Rest: 5sec / 300m
Warm down:
1х200m Breast on the back.