Post date: Nov 29, 2012 11:6:6 AM
Workout directed on legs. I'm not happy with my times. First 3 I swam as fast as possible with high pace, but the last one I tried to make stronger kick with long amplitude and slower pace. The stopwatch shown that it wasn't good idea. The worst thing is that after that I didn't have good feeling of the water when I swam 400 - the result is not good as well ((
Time: 8:30am
Duration: 60min
Distance: 2800m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x900m 50m Breast 1 pull + 2 kicks drill / 100m Free
50m Breast 1 pull + 3 kicks drill / 100m Free
50m Streamline head up breast kick drill / 100m Free
50m Head up lead breast kick drill / 100m Free
50m Breast w/flutter kick drill / 100m Free
50m Breast w/dolphin kick drill / 100m Free. Rest: 10 sec / 900m
4x50m Breast kick w/board AFAP. Rest: 1min / 50m Time: 0'48; 0;49; 0'49; 0'51
1x400m Breast EZ. Rest: 20 sec / 400m Time: 07'22
Warm down:
1x300m Free EZ.