Post date: Nov 21, 2012 1:1:0 PM
Quite a hard workout. I'm glad that after 800m Breast task I was not completely exhausted though I had a high HR. I started to feel I'm riding the glide even when I swim 50m race pace that helps me to avoid building too much lactate in my hands. 10x100 free went hard though. My HR was 21 at the end - exactly as it was expected but my expectations that I will be able to swim in @1'40 were too optimistic - I felt really tired. Great thing is that my times improved from 1'40 to 1'35 by the end of the set.
Time: 8:30am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Breast w/free kick drill / 50m Breast accelerating at the end / 50m Breast AFAP
100m Breast w/fists pull drill / 50m Breast accelerating at the end / 50m Breast AFAP
100m Head lead breast drill / 50m Breast accelerating at the end / 50m Breast AFAP
100m Breast 1 pull + 2 kicks drill / 50m Breast accelerating at the end / 50m Breast AFAP. Rest: 60sec / 800m HR: 29
10x100m Free w/paddles & buoy. @2'00 HR:21
Warm down:
1х400m Breast DPS push & glide drill. 11-12 cycles.