Post date: Jan 02, 2013 10:20:19 AM
First workout this year. Basically aerobic.
Time: 8:30am
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:
1x1200m w/finger paddles 50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Breast 1 pull + 3 kicks drill / 50m Breast
200m Free. Rest: 30sec / 1200m HR: 21
1x600m Free w/buoy & paddles. Rest: 20sec / 600m HR: 21
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 10 sec / 400m HR: 24
Warm down:
1х200m Breast on the back.