Post date: Aug 12, 2014 9:1:12 AM
Time: 07:00AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & buoy. Rest: 10exh / 400m
Core:
1x400m IM drills 100m Fly 1+1+1 drill
100m Back 1+1+1 drill
100m Breast 1pull + 2 kicks drill
100m Free recovery-pull-breath drill. +20sec / 400m HR: 18
1x400m Free w/paddles & buoy. +30sec / 400m HR: 20
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20 sec / 400m HR: 23
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast opposite hand/foot drill
100m Head lead breast drill. +20sec / 400m HR:20
1x600m 50m Breast / 100m Free. +20 sec / 600m HR: 20
Warm down:
1х200m Breast on the back streamlined kick drill.