Post date: Jun 03, 2013 9:36:47 AM
Kind of easy recovery workout after Saturday lactic madness - 4x50 AFAP test. Seems like I found lost element in my freestyle which I "fixed" before by keeping my head lower. Now I lifted it to keep water line a bit higher than the forehead level and it looks like it became better. Need to test it without paddles.
Time: 07:30AM
Duration: 60min
Distance: 3400m
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 Free w/paddles & buoy. Rest: 15 sec / 800m HR: 20 Time: 13:05
1x400m IM 50m 50m Fly 1+1+1 drill / 50m Free
50m Back L drill / 50m Free
50m Breast 1pull + 2 kicks drill / 50 Free
50m Free recovery-pull-breath drill / 50m Free. Rest: 20sec / 400m HR: 22
6x100m 100m IM / 100m Breast. Rest: 10sec / 50m HR: 26
1x400m Free EZ. Rest: 10 sec / 400m HR:19
Warm down:
1х200m Breast kick on the back.