Post date: Feb 25, 2013 9:37:55 AM
Recovery workout after competition.
Time: 08:30am
Duration: 60min
Distance: 3300m
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 Free w/paddles & buoy. Rest: 20 sec / 800m HR: 18 Time: 13'23
1x400m 100m Breast w/fists pull drill
100m Arms in the lock lead breast drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 30 sec / 800m HR: 21
1x900m 50m Breast / 100m Free. Rest: 10 sec / 900m HR: 22
Warm down:
1х200m Breast on the back.