Post date: Dec 23, 2013 9:44:12 AM
Good workout, great feeling of water. The only spoiler is pain in lower back.
Time: 07:30am
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m Strokes: 15 - 13
Core:
1x800m 100m Breast w/flutter kick drill w/paddles / 100m Free w/paddles
100m Breast 1 pull + 2 kicks drill w/paddles / 100m Free w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles / 100m Free w/paddles
100m Breast w/4 dolphin kicks w/paddles / 100m Free w/paddles. Rest: 20 sec / 800m HR: 20
10x100m 100m IM 100m Breast. Rest: 10exh / 100m HR: 23
1x600m Free. Rest: 10sec / 600m HR: 21
Warm down:
1х200m Breast on the back.