Post date: Feb 06, 2013 11:31:26 AM
Working on freestyle drills. Some power work for breaststroke with paddles and buoy with good recovery freestyle swims. All the tasks were aerobic CVS work.
Time: 08:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m Free w/fins 2x {
50m Right arm lead balance drill
50m Left arm lead balance drill
100m Free.
50m Dolphin kick on the back w/fins
50m Streamline dolphin kick
100m Free. } Rest: 20 sec / 800m HR: 22
1x600m 50m Breast w/paddles & buoy / 100m Free. Rest: 30 sec / 600m HR: 20
1x400m Free EZ. Rest: 30sec / 400m HR: 21 Time: 07:06
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 20 sec / 400m HR: 20
Warm down:
1х200m Breast on the back.