Post date: Sep 01, 2013 7:8:32 AM
Day of departure. Easy workout to feel the water. Some short sprints.
Time: 07:30am
Duration: 45min
Distance: 2100m
Lane length: LCM
Warm up:
1x600m 1х200m Free.
1x200m Breast.
1x200m Back.
Build up:
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x400m 100m Breast w/flutter kick drill
100m Breast pull w/fists drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. Rest: 20sec / 400m HR: 18
4x100m Breast 15m AFAP dive / 85m EZ. Rest: 60 sec / 100m HR: 23
Warm down:
1x200m Breast on the back drill.
1x100m Breast push & glide DPS drill