Post date: May 03, 2012 8:4:14 AM
The workout didn't start well, during warm up I didn't have feeling of water... Swimming 400m drill helped to improve that a bit. Then I swam a kind of broken set. The purpose was to swim in even pace accelerating on the turns. Somehow when I came to 200m 2nd half appeared to be 6sec! faster than the first. Main technical issue I was concentrating at was drawing hips and knees only after pull is completed and turns to recovery phase.
Duration: 70min
Distance: 3600m
Pool length: 50m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m 100m Breast w/free kick drill w/fins / Breast w/dolphin kick drill w/fins. Rest: 20sec / 400m
1x50m Breast. Rest: 20sec / 50m
1x100m Breast. Rest: 20sec / 100m
1x150m Breast. Rest: 20sec / 150m
1x200m Breast. Rest: 20sec / 200m Time: 1:48 + 1:42!
1x150m Breast. Rest: 20sec / 150m
1x100m Breast. Rest: 20sec / 100m
1x50m Breast. Rest: 20sec / 50m
1x800m Free w/paddles & buoy EZ. Rest: 20sec / 800m
1x400m Dolphin kick w/fins. Rest: 10sec / 400m
Warm down:
1х200m Breast on the back.