Post date: Aug 31, 2012 8:58:41 PM
First workout in the open air swimming pool SKA after more than 20 years. While approaching the pool different memories from the childhood were coming to my mind because here I swam thousands of kilometers when I was a kid. I was afraid the water will be colder than I'm used to but it appeared to be couple degrees warmer. I swam all tasks and drills in easy relaxed manner but still I felt a bit sluggish, tired and... I felt my body got hot. So couple things are quite unusual: the chemicals used to disinfect water are more aggressive against my mucous membrane which got irritated, the temperature of the water and the sun shine... I hope this all together will be an additional stress for my body and it will get used to it.
The workout itself was aerobic and technique oriented also a bit of the power training with my Vorster paddles.
Time: 10:30AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/snorkel. Rest: 10exh / 400m
Core:
1x600m 50m Breast w/paddles / 100m Free w/paddles. Rest: 30 sec / 600m
1x1200m 2x { 50m Breast 1 pull + 2 kicks drill / 50m Breast / 100m Free
50m Breast w/fists pull drill / 50m Breast / 100m Free
50m Head lead breast drill / 50m Breast / 100m Free } Rest: 20sec / 500m
Warm down:
1х200m Breast on the back.