Post date: Jun 06, 2013 7:55:43 AM
Sprint workout. Hardest was 4x50 pull w/ buoy were lactate level was highest.
Time: 07:30AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
4x50m Breast kick w/board AFAP. Rest: 2min / 50m HR:23 Time: 47.9; 48.1; 49.4; 50.5
1x400m 50m Breast 2 puls + 1 kick drill 50m Free. Rest: 60sec / 400m HR: 19
4x50m Breast pull w/buoy AFAP. Rest: 2min / 50m HR:25 Time: 54.1; 56.8; 57.4; 57.1
1x400m Free EZ. Rest: 20sec / 400m HR: 20
1x400m 100m Breast 1 pull + 2 kicks 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 AFAP @1:40 Time: 0:44; 0:45; 0:45; 0:43 HR: 28
Warm down:
1x200m Breast on the back.