Post date: Aug 16, 2014 1:49:57 PM
Warm down:
Time: 07:00AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Flutter kick w/board / 50m Breast kick w/board. +10exh / 400m
Core:
1x800m 100m Free one arm lead balance drill / 100m Free
100m Free 2+2 catchup drill / 100m Free
100m Free finger tips drag drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +20sec / 800m HR: 23
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free/ 50m Breast / 150m Free. +30sec / 400m HR: 21
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 1 pull + 2 kicks drill
100m Breast w/dolphin kick drill
100m Head lead breast drill. +20sec / 400m HR:20
1x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. +30sec / 400m HR: 23
1х200m Breast on the back streamlined kick drill.