Post date: Jun 01, 2013 12:14:40 PM
I didn't feel that bad even after 200m week ago. This test is one of the worst things I had to swim. I died already after 100m.
Time: 11:00AM
Duration: 40min
Distance: 2000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m 100m Breast w/fists pull drill
100m Arms in the lock lead breast
100m Breast opposite hand/foot drill
100m Head lead breast drill. Rest: 20 sec / 400m HR: 19
4x50m Breast 70% MHR. Rest: 10 sec / 50m
Core:
4x50m Breast AFAP Test. Rest: 5sec / 50m HR: 29 Time: 0:39.8; 0:45.1; 0:47.2 0:49.8 = 3:01.9
1х200m Breast on the back.
Warm down:
1x400m Free EZ. Rest: 10 sec / 400m