Post date: Dec 16, 2013 9:50:14 AM
Working on IM and breaststroke.
Time: 07:00am
Duration: 70min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x800m 100m Fly 1+1+1 drill / 100m Breast
100m Back 2+2+2 drill / 100m Breast
100m Breast opposite hand / foot drill / 100m Breast
100m Free recovery-pull-breath drill / 100m Breast. Rest: 20 sec / 100m HR: 22
1x600m 50m Fly / 100m Breast 1 pull + 2 kicks drill
50m Back / 100m Breast 2 pulls + 1 kick drill
50m Breast / 100m Breast w/3 dolphin kicks
50m Free / 100m Head lead breast drill. Rest: 20 sec / 100m HR: 22
10x100m 100m IM / 100m Breast. Rest: 10sec / 400m HR: 24
1x400m Free. Rest: 10sec / 50m HR: 21
Warm down:
1х200m Breast on the back.