Post date: Aug 14, 2014 9:48:3 AM
Time: 07:00AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Flutter kick w/board & fins. +10exh / 400m
Core:
1x600m 50m Flutter kick w/snorkel & buoy in hands / 100m Free pull w/snorkel & buoy. +30sec / 600m HR: 20
1x400m IM w/paddles 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 w/dolphin kick drill
100m Breast opposite hand/foot drill
100m Locked arms lead breast drill. +20sec / 400m HR:20
1x600m 100m IM / 200m Breast
100m IM / 200m Free. +30sec / 200m HR: 22
Warm down:
1х200m Breast on the back streamlined kick drill.