Post date: Apr 23, 2013 9:27:39 AM
Basic endurance workout. Main focus tried to keep on high body position in the water. All sets went quite easy - I didn't feel that I'm pulling smth very heavy as I used to. No lactate though at the end of 8x25 I got tired a bit. 4th repetition was 0'17"10 just to compare times a year ago in the 4x25 set from dive on May 16, 2012 (0'16"4 0'16"3 0'17"1 0'16"8). Since now it was from the wall - there's definite progress.
Time: 07:30AM
Duration: 60min
Distance: 3600m
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/fists pull drill
100m Breast 1 pull + 2 kicks drill
100m Breast opposite hand/foot drill
100m Head lead breast drill. Rest: 20sec / 400m HR: 20
2x800m 100m Breast / 100m Free. Rest: 30sec / 800m HR:23 Time: 2nd 800 - 14'58"
8x50m Breast from push 25m AFAP / 25m EZ. Rest: 20 sec / 50m Time: 4th was 0'17"10
Warm down:
1х200m Breast on the back.