Post date: Aug 24, 2014 1:0:51 PM
Time: 10:00AM
Duration: 60min
Distance: 3500m
Lane length: Sea
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
Core:
1x800m 100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast 1pull + 2 kicks drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +10sec / 800m
1x1200m 100m IM / 200m Free. +20sec / 1200
1x300m Breast. +10sec / 300m
1x600m Free.