Post date: Aug 23, 2013 8:34:44 PM
Recovery and stretching workout with some small sprints and working on starts.
Time: 10:00am
Duration: 45min
Distance: 2900m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Breast w/dolphin kick drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Breast 1 pull + 3 kicks drill / 100m Free
100m Arms in the lock breast drill / 100m Free. Rest: 20sec / 800m
10x50m Breast 15m AFAP dive / 35m EZ. Rest: 1min / 50m
8x50m Breast push & glide DPS drill. Rest: 15sec / 50m Strokes: 10; 9; 9; 9; 9; 9; 9; 9
Warm down:
1х200m Breast on the back drill.