Post date: Jun 07, 2013 8:38:31 AM
Time: 07:30AM
Duration: 50min
Distance: 3100m
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/flutter kick drill w/paddles
100m Breast 1 pull + 2 kicks drill w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles
100m Breast opposite hand/foot drill. Rest: 20 sec / 400m HR: 21
1x800m Breast 75m EZ / 25m acceleration to AFAP. Rest: 60sec / 800m HR: 26
1x400m IM. Rest: 60 sec / 400m HR: 26
1x300m Breast w/snorkel. Rest: 20 sec / 300m HR: 20
Warm down:
1x200m Breast on the back.