Post date: Aug 12, 2013 8:38:47 AM
Hard workout. I felt that I was fainting so concentrated more on my kick rather than pull. Still my time was far from being encouraging.
Time: 7:30am
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 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast opposite hand/foot drill
100m Arms in the lock lead breast drill. Rest: 20sec / 400m HR: 20
1x50m Breast fast from the wall. Rest: 1min / 50m Time: 0'43
1x100m Breast fast from the wall. Rest: 1min / 100m Time: 1'34
1x150m Breast fast from the wall. Rest: 1min / 150m Time: 2'31"0
1x200m Breast fast from the wall. Rest: 1min / 200m Time: 3'21"0
1x150m Breast fast from the wall. Rest: 1min / 150m Time: 2'30"0
1x100m Breast fast from the wall. Rest: 1min / 100m Time: 1'36
1x50m Breast fast from the wall. Rest: 1min / 50m Time: 0'43 HR: 27
Warm down:
1x800m Free w/paddles & buoy. Rest: 10sec / 800m
1х200m Breast on the back.