Post date: Nov 01, 2012 10:7:35 AM
Time: 8:30am
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board accelerating every last 15m of the pool length on the last 200m. Rest: 10exh / 400m
Core:
1x900m 50m Fly / 100m Free
50m Breast / 100m Free. Rest: 30 sec / 900m
1x400m 100m Breast 1 pull + 2 kicks drill
100m Arms in the lock lead breast drill
100m Breast w/fists pull drill
100m Head lead breast drill. Rest: 30sec / 400m
1x800m 100m Breast w/free kick w/fins / 100m Free w/fins
100m Breast w/dolphin kick w/fins / 100m Free w/fins
1x300m Dolphin kick on the back w/fins. Rest: 10 sec / 300m
Warm down:
1х200m Breast on the back.