Post date: Aug 08, 2013 8:53:44 AM
Very hard workout. Not used to sets aimed to develop speed endurance. My hands got very sore and at the end of 75s felt a bit nauseous. Good thing is that time are better than in November at the same point - 1:04; 1:04; 1:06; 1:05.
Time: 7:30am
Duration: 60min
Distance: 2800m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x600m 50m Beast w/free kick drill / 100m Free
50m Breast w/fists pull drill / 100m Free
50m Breast 1 pull + 2 kicks drill / 100m Free
50m Arms in the lock lead breast drill / 100m Free. Rest: 30 sec / 600m
4x100m Breast 75m AFAP / 25m EZ. Rest: 2 min / 100m HR: 25 Time: 1:03.3; 1:03.38; 1:03.5; 1:04.4
1x400m Free EZ. Rest: 1min / 400m
4x50m Breast 25m AFAP / 25m EZ. Rest: 1min / 50m HR: 25 Time: 0:19.0; 0:18.6; 0:18.4; 0:18.8
Warm down:
1х200m Breast push and glide drill.