Post date: Nov 28, 2012 11:31:8 AM
A bit harder workout. Some additional load at the beginning of the tapering. I was glad that I set my personal best for 75m - 1'02"9 and then 1'02"6 when I was more tired. My best during workouts was 1'04. 1'29 for 100 is also quite good since I don't remember I could break 1'30 during workouts. The worst was 25m at the end. In general I'm satisfied.
Time: 8:30am
Duration: 60min
Distance: 3100m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x600m 50m Breast w/dolphin kick drill / 100m Free
50m Breast 1 pull + 2 kicks drill / 100m Free
50m Breast w/flutter kick drill / 100m Free
50m Head lead breast drill / 100m Free. Rest: 10 sec / 600m
1x100m Breast 25m AFAP push / 75m EZ. Rest: 1min / 100m
1x200m Breast 50m AFAP push / 150m EZ. Rest: 1min / 200m Time: 0'41
1x200m Breast 75m AFAP push / 125m EZ. Rest: 1min / 200m Time: 1'02"9
1x300m Breast 100m AFAP push / 200m EZ. Rest: 1min / 300m Time: 1'29
1x200m Breast 75m AFAP dive / 125m EZ. Rest: 1min / 200m Time: 1'02"6
1x200m Breast 50m AFAP dive / 150m EZ. Rest: 1min / 200m Time: 0'39"7
1x100m Breast 25m AFAP dive / 75m EZ. Rest: 1min / 100m Time: 0'17"7
Warm down:
4х50m Breast push & glide DPS drill. Rest: 15sec / 50m