Post date: Apr 10, 2014 9:28:15 AM
Time: 07:00am
Duration: 70min
Distance: 3800m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board 50m DPS / 50m build. Rest: 10exh / 400m
Core:
1x800m IM drills w/paddles:
100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +20 sec / 800m HR: 20
1x600m 100m IM w/buoy.
100m Free w/buoy. +15sec / 600m } HR: 23
1x400m 50m Breast w/flutter kick drill w/fins / 50m Free w/fins
50m Breast w/dolphin kick drill w/fins / 50m Free w/fins. +30sec / 400m HR: 21
2x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. +10sec / 400m HR: 24
Warm down:
1х200m Breast streamline kick on the back.