Post date: Apr 20, 2013 11:57:44 AM
Easy sprint workout before competition. Some drills and shorts sprints.
Time: 07:15AM
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:
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
4x50m 25m IM Fast / 25m Free EZ. Rest: 30 sec / 50m HR: 23
1x800m 100m Breast / 100m Free. Rest: 30 sec / 800m
10x50m 15m Breast AFAP from blocks / 35m Breast EZ.
15m Free AFAP from blocks / 35m Free EZ. Rest: 60 sec / 50m
Warm down:
1х200m Breast on the back.