Post date: Jan 30, 2013 9:7:8 AM
Good technical and aerobic workout. All my affairs are completed so yesterday went earlier to sleep and feeling great today.
Time: 8:30am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m 100m Breast w/fist pull drill
100m Breast 1 pull + 2 kicks drill
100m Breast opposite hand / foot drill
100m Head lead breast drill. Rest: 30 sec / 400m HR: 20
2x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. Rest: 15 sec / 400m HR: 23
1x800m Free w/buoy & paddles. Rest: 20 sec / 800m HR: 21 Time: 13'10
Warm down:
1х200m Breast on the back.