Post date: Mar 23, 2013 3:18:15 PM
Time: 11:00AM
Duration: 40min
Distance: 2000m
Lane length: LCM
Warm up:
1x1200m IM 2x {
50m Streamline dolphin kick / 50m Fly 1+1+1 drill / 50m Fly
50m Back streamline flutter kick / 50m Back 2+2+2 drill / 50m Back
50m Breast streamline kick / Breast 1pull + 2 kicks drill / 50m Breast
50m Free streamline flutter kick / 50m Free recovery-pull-breath drill / 50m Free. } Rest: 1 min / 1200m HR: 18
Build set:
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 20 sec / 400m HR: 23
5 min rest.
Main:
1x200m Breast AFAP. Rest: 3 min / 200m HR: 28 Time: 3'06 Splits: 0'40 0'52 0'49 0'44
Warm down:
1х200m Free EZ.