Post date: Mar 01, 2013 2:20:1 PM
Time: 08:30am
Duration: 60min
Distance: 3100m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x400m 100m Breast 1 pull + 3 kicks drill
100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Arms in the lock lead breast drill. Rest: 30 sec / 400m HR: 18
1x1500m 100m Breast / 200m Free. Rest: 20 sec / 400m HR: 25
Warm down:
1х200m Breast on the back.