Post date: May 09, 2013 12:2:20 PM
Time: 11:00AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
2x800m 100m Free. Rest: 30sec / 800m HR:23 Time: 14'49"; 14'12"
1x400m 100m Breast 1 pull + 2 kicks drill
100m Arms in the lock lead breast
100m Breast opposite hand/foot drill
100m Head lead breast drill. Rest: 20 sec / 400m HR: 19
8x50m Breast from push 25m AFAP / 25m EZ. @1:23 Rest: 31-34sec / 50m HR: 24
Warm down:
1х200m Breast on the back.