Post date: Nov 06, 2012 11:17:14 AM
Good workout. The hardest task was 3x400 breaststroke I was swimming quite easy with long glide. First 400 was without accelerations and the HR was 19/10sec, second I accelerated on the turns of the last 100m - the HR went up to 25 and the last one I accelerated on the turns of the last 200m - the HR was even higher - 26. Freestyle I swam in easy manner making fairly strong pull and increased a bit pace on the last 100m - as the result the HR was 22, which is not too high but my coach told that I should have swum easier a bit.
Time: 08:30am
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x600m 2x { 50m Breast w/fists pull drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Arms in the lock lead breast drill / 50m Breast. } Rest: 20sec / 600m HR:22
3x400m Breast progressively. Rest: 60 sec / 400m Time: 07'32 HR:19; 07'22; HR:25; 07'12 HR:26
1x600m Free w/paddles & buoy. Rest: 10sec / 800m Time: 09'30 HR:22
Warm down:
1х200m Breast on the back.