Post date: Nov 03, 2012 1:22:6 PM
Time: 10:30am
Duration: 60min
Distance: 3400m
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:
1x100m Breast 90-95% max. Rest: 60sec / 100m Time: 1'28
1x200m Free EZ. Rest: 60sec / 200m
2x50m Breast 90-95% max. Rest: 60sec / 50m Time: 0'41; 0'43
1x200m Free EZ. Rest: 60sec / 200m
4x50m 25m Breast AFAP / 25m EZ. Rest: 60sec / 50m
1x200m Free EZ. Rest: 60sec / 200m
1x400m 50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Arms in the lock lead breast drill / 50m Breast
50m Breast w/free kick drill / 50m Breast
50m Head lead breast drill / 50m Breast. Rest: 20sec / 400m
1x800m Free w/paddles & buoy. Rest: 10sec / 800m Time: 12'43
Warm down:
1х200m Breast on the back.