Post date: Mar 19, 2013 2:15:45 PM
Time: 18:00am
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
Main:
1x600m Free w/paddles & buoy. Rest: 15sec / 600m HR: 21
1x400m 100m Breast w/flutter kick drill
100m Breast w/fists pull drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 20 sec / 400m HR: 21
1x800m IM 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 300m Free. Rest: 20 sec / 800m HR: 21
Warm down:
1х200m Breast on the back.