Post date: Aug 30, 2014 1:42:22 PM
Time: 12:00PM
Duration: 60min
Distance: 3500m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board
50m Flutter / 50m Breast
50m Dolphin / 50m Breast. +10exh / 400m
Core:
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. +20sec / 400m HR:18
1x900m 50m Breast pull w/buoy / 100m Free pull w/buoy. +30sec / 600m HR: 18
6x100m 100m IM / 100m Breast. +10exh / 100m HR: 26
Warm down:
1x600m Free w/paddles & buoy. HR: 18