Post date: Jan 03, 2013 11:18:56 AM
Technical workout. Still high HR. Hope it will go down after the end of the holidays.
Time: 8:30am
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:
1x800m IM 100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Free catch up drill / 100m Free. Rest:30sec / 800m HR: 22
1x600m 50m Breast 1 pull + 4 dolphin kicks drill w/fins / 100m Free w/fins
50m Fly 1+1+1 drill w/fins / 100m Free w/fins. Rest: 30sec / 600m HR: 24
1x400m Breast. Rest: 10 sec / 400m HR: 24
Warm down:
1х200m Breast on the back.