Post date: Aug 27, 2014 8:57:39 PM
Time: 10:00AM
Duration: 60min
Distance: 3200m
Lane length: Sea
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
Core:
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 kicks / 1 kick drill
100m Breast opposite hand / foot drill
100m Locked arms lead breast drill. +10sec / 400m HR: 20
12x100m 100m IM / 100m Breast
100m IM / 100m Free. HR: 26
1x800m Free. HR: 21
Warm down:
1x200m Free.