Post date: Jan 29, 2013 9:58:3 AM
First workout after the weekend. I was supposed to swim as easy as possible. The aim was not reached because my HR was >21 though by my feelings I swam quite easy. 400m Breast I tried to concentrate on kick so average DPS rate was 13 / 50m.
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:
1x600m 50m Breast w/dolphin kick drill w/fins / 100m Free w/fins
50m Breast w/flutter kick drill w/fins / 100m Free w/fins. Rest: 60 sec / 600m HR: 23
1x400m Breast EZ long glide. Rest: 30 sec / 400m HR: 23 Time: 7'34
1x800m IM 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 300m Free. Rest: 20 sec / 800m HR: 23
Warm down:
1х200m Breast on the back.