Post date: Aug 17, 2013 10:30:59 AM
Core set - test 4x50. General result is worse than in November ( 39.2+41.5+45.5+50.9 = 2'57"1) though split is better.
Time: 09:30am
Duration: 45min
Distance: 2000m
Lane length: LCM
Warm up:
1x450m 50m Free streamlined kick / 100m Free.
50m Breast streamlined kick / 100m Breast.
50m Back streamlined kick / 100m Back. Rest: 10sec / 450m
1x400m 50m Breast w/dolphin kick / 50m Breast
50m Breast w/fists pull drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Arms in the lock lead breast drill / 50m Breast. Rest: 10sec / 400m
Build up:
2x50m 15m Breast AFAP / 35m
50m Free EZ
Core:'
4x50m Breast AFAP. Rest: 5sec / 50m HR: 28-23-20 Time: 40.3+45.6+45.3+47.0 = 2:58.2
Warm down:
1x600m Free EZ.
1x200m Breast on the back.