Post date: Aug 26, 2014 11:16:31 AM
Time: 10:00AM
Duration: 60min
Distance: 3600m
Lane length: Sea
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
Core:
1x800m 100m Breast 1 pull + 2 kicks drill / 100m Breast
100m Back w/flutter kick drill / 100m Breast
100m Breast w/dolphin kick drill / 100m Breast
100m Head lead breast drill / 100m Breast. +10sec / 800m HR: 20
10x200m 200m Breast / 200m Free. HR: 25
1x200m IM. HR: 21