Post date: Aug 20, 2014 4:40:30 PM
Time: 08:00AM
Duration: 60min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. +10exh / 400m
Core:
1x600m Free w/paddles & buoy. +60sec / 600m HR: 24
1x600m IM 50m Fly / 100m Breast 1 pull + 2 kicks drill
50m Back / 100m Breast w/dolphin kick drill
50m Breast / 100m Breast opposite hand/foot
50m Free / 100m Locked arms lead breast drill. +20sec / 600m HR:20
1x400m Free. +60sec / 400m HR: 22 T: 6:52
1x400m Breast. +30sec / 600m HR: 25 T: 7:51
Warm down:
1х200m Breast on the back streamlined kick drill.