Post date: Apr 22, 2013 9:3:10 AM
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. Rest: 10exh / 400m
Core:
10x100m 100m IM / 100m Free. Rest: 15sec / 100m HR: 25
1x400m 100m Breast w/free kick drill
100m Arms in the lock lead breast drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 20sec / 400m HR: 21
1x600m 100m Breast / 100m Free. Rest: 10 sec / 600m HR: 21
Warm down:
1х200m Breast on the back.