Post date: Mar 19, 2013 2:18:1 PM
Time: 11:00am
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:
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: 24
5x50m Breast 12.5m AFAP / 37.5m EZ. Rest: 1 min / 50m
5x50m Free 12.5m AFAP / 37.5m EZ. Rest: 1 min / 50m HR: 23
1x800m Free w/paddles & buoy. Rest: 15sec / 800m HR: 20
Warm down:
1х300m Breast on the back.