Post date: May 04, 2012 9:15:53 AM
Excellent workout. Didn't swim for a while Auburn sprint set which I like. The only spoiler was water polo team which came and had warm up on the same lane I was swimming which cause a bit discomfort.
Duration: 90min
Distance: 4000m
Pool length: 21m
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
5x160m Auburn sprint set Breast
40m 15m AFAP from dive / 25m EZ. Rest: 1min
40m 30m AFAP from push / 10m EZ. Rest: 20sec
40m EZ. Rest: 30 sec
40m AFAP Rest: 1 min
5x160m Auburn sprint set Free
40m 15m AFAP from dive / 25m EZ. Rest: 1min
40m 30m AFAP from push / 10m EZ. Rest: 20sec
40m EZ. Rest: 30 sec
40m AFAP Rest: 1 min
1x400m Breast push and glide drill. Rest: 5sec / 40m
1x800m Free EZ. Rest: 15 sec / 800m
Warm down:
1х200m Breast on the back.