Post date: Aug 03, 2013 11:51:4 AM
Technical and recovery workout.
Time: 10:00am
Duration: 45min
Distance: 2600m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 50m Breast w/free kick / 15m Breast AFAP / 35m Breast EZ
50m Free recovery-pull-breath drill / 15m Free AFAP / 35m Free EZ
50m Breast w/fists pull drill / 15m Breast AFAP / 35m Breast EZ
50m Free catch up drill / 15m Free AFAP / 35m Free EZ
50m Breast 1 pull + 2 kicks drill / 15m Breast AFAP / 35m Breast EZ
50m Free fingertip drag drill / 15m Free AFAP / 35m Free EZ
50m Arms in the lock lead breast drill / 15m Breast AFAP / 35m Breast EZ
50m Free 4+4+4 breath opposite pulling hand drill / 15m Free AFAP / 35m Free EZ. Rest: 20sec / 800m HR:23
1x600m 50m Breast pull w/snorkel / 100m Free w/snorkel. Rest: 30 sec / 600m HR: 22
Warm down:
1х200m Breast on the back.