Post date: May 11, 2013 2:32:15 PM
Aerobic recovery workout.
Time: 11:30AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x1600m IM 2x {
50m Fly 1+1+1 drill / 50m Fly / 100m Free
50m Back 2+2+2 drill / 50m Back / 100m Free
50m Breast 1 pull + 2 kicks drill / 50m Breast / 100m Free
50m Free recovery-pull-breath drill / 150m Free } Rest: 30sec / 1600m HR: 21
1x400m Breast DPS drill. Rest: 10 sec / 400m Avg: 13-14 cycles / 50m HR:22
Warm down:
1х200m Breast on the back.