Post date: Apr 17, 2013 12:15:47 PM
Quite a hard workout. My body was rebellious before task with paddles and 400 IM nevertheless 400 IM went relatively easy (only the way back of 100 fly was hard).
Time: 07:15AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x400m 100m Breast w/free kick drill
100m Breast w/fists pull drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 20sec / 400m HR: 21
8x50m Breast III. @1'15 Actual avg time: 0'45-0'46 HR: 25
1x800m 100m Breast w/paddles / 100m Free w/paddles. Rest: 30 sec / 800m HR: 23
1x400m IM. Rest: 20sec / 400m HR: 26
Warm down:
1х200m Breast on the back.