Post date: Jun 13, 2013 7:21:39 AM
Recovery workout before the meet.
Time: 07:30AM
Duration: 40min
Distance: 2000m
Lane length: LCM
Warm up:
1x900m 50m Streamlined flutter kick / 100m Free.
50m Streamlined breast kick / 100m Breast.
50m Streamlined flutter kick on the back / 100m Back.
Core:
1x400m IM 50m Fly 1+1+1 drill / 50m Free
50m Back 2+2+2 drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Free recovery-pull-breath drill / 50m Free Rest: 20sec / 400m HR: 19
1x400m 50m Breast w/flutter kick drill / 50m Breast
50m Breast w/fists pull drill / 50m Breast
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Head lead breast drill / 50m Breast. Rest: 20 sec / 400m HR: 23
Warm down:
1x300m Breast on the back.