Post date: Nov 22, 2012 11:24:38 AM
Very hard workout. Feeling exhausted today. Now I definitely need recovery. After swimming 25 and 50 AFAP it was very hard to split my efforts to be able to finish other distances in the set.
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. Rest: 10exh / 400m
Core:
1x600m 100m Breast w/fists pull drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Arms in the lock lead breast drill / 100m Free. Rest: 60sec / 600m
50m Breast 25m AFAP / 25m EZ. Rest: 20sec / 50m
50m Breast AFAP. Rest: 20sec / 50m Time: 0'42
100m Breast 75m Fast / 25m EZ. Rest: 30sec / 100m
100m Breast Fast 80% MHR. Rest: 30sec / 100m
150m Breast 125m Fast 80% MHR / 25m EZ. Rest: 40sec / 150m
150m Breast 80% MHR. Rest: 40sec / 150m
200m Breast 80% MHR. Rest: 60sec / 200m Time: 3'25
150m Breast 80% MHR. Rest: 40sec / 150m
150m Breast 125m Fast 80% MHR / 25m EZ. Rest: 40sec / 150m
100m Breast Fast 80% MHR. Rest: 30sec / 100m
100m Breast 75m Fast / 25m EZ. Rest: 30sec / 100m
50m Breast 90% MHR. Rest: 20sec / 50m Time: 0'43
50m Breast 25m AFAP / 25m EZ. Rest: 20sec / 50m
Warm down:
1x600m Free EZ.