Post date: Sep 30, 2013 8:56:46 AM
Working on freestyle technique. In general feeling good though have some pain in my lower back.
Time: 07:30am
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:
1x600m Free drills 100m Arm lead superman glide drill w/body rotation for breath.
200m Pull / no breath / pull / breath / alternate hand. Rest: 10sec / 600m HR: 21
(Concentrate on good stretch , don't let leading arm to sink, finish pull near the hip, finish breath before recovered hand cross the mouth line.)
1x600m Free w/paddles & buoy. Rest: 20sec / 400m HR: 20
2x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. Rest: 10 sec / 400m HR: 23
Warm down:
1x200m Breast on the back drill.