Post date: Feb 02, 2013 6:54:9 PM
Aerobic workout. Did some technical work as well. After the workout had some relaxing time in a steam room.
Time: 10:00am
Duration: 60min
Distance: 3400m
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 Breast w/flutter kick drill / 100m Breast
100m Breast 1pull + 2 kicks drill / 100m Breast
100m Breast opposite hand / foot drill / 100m Breast
100m Arms in the lock lead breast drill / 100m Breast. Rest. 60 sec / 800m HR: 23
1x600m IM 50m Fly / 100m Free / 50m Back / 100m Free / 50m Breast / 250m Free. Rest: 60 sec / 600m HR: 23
1x800m Free w/buoy & paddles. Rest: 30sec / 600m HR: 21 Time: 13:07
Warm down:
1х200m Breast on the back.