Post date: Jul 22, 2013 7:47:16 AM
First day of the specialized endurance work. My coach went away for two weeks so I'm using same period from one of my previous preparation cycles starting from October 29. Feeling good - swam my best 800 freestyle even though it was with paddles and buoy. Also had great feeling of water while swimming breaststroke.
Time: 7:15am
Duration: 60min
Distance: 3700m
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 100m Breast w/free kick drill / 100m Breast
100m Breast w/fists pull drill / 100m Breast
100m Breast 1 pull + 2 kicks drill / 100m Breast
100m Head lead breast drill / 100m Breast. Rest: 20sec / 800m HR: 24
1x900m 50m Breast 80% / 100m Free 70%. Rest: 60sec / 900m Actual HR: 24
1x800m Free w/paddles & buoy EZ. Actual was 12'24 HR:23
Warm down:
1х200m Breast on the back.