Post date: Dec 19, 2014 8:11:35 AM
Time: 07:30AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. +10exh / 400m
Core:
1x800m IM drills 100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Free recovery-pull-breath drill/ 100m Free. +30sec / 800m HR: 21
2x400m IM / Free
25m Fly AFAP / 75m Free EZ
25m Back AFAP / 75m Free EZ
25m Breast AFAP / 75m Free EZ
25m Free AFAP / 75m Free EZ +20sec / 400m HR: 28
1x400m IM 50m Fly / 50m Free / 50m Back /50m Free /50m Breast / 150m Free. +10sec / 400m HR: 21
Warm down:
1х200m Breast streamline kick on the back.