Post date: Feb 16, 2013 5:18:54 PM
It was a technical workout. Lots of breaststroke drills as well as crossover back to breast transitions.
Time: 11:00am
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x400m 50m Breast w/flutter kick drill / 50m Breast
50m Breast w/fists pull drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Arms in the lock lead breast drill / 50m Breast. Rest: 30 sec / 400m HR: 23
1x400m 50m Breast sculling w/finger paddles / 50m Breast w/paddles & buoy. Rest: 30 sec / 400m HR: 21
Working on back 2 breast transition crossover turn. I guess I did at least 50 of them.
1x400m 25m Breast / 25m Back - transition crossover turn. Rest: 30 sec / 400m HR: 21
1x600m Free w/buoy & paddles. Rest: 60 sec / 600m HR: 20
Warm down:
1х200m Breast on the back.