Post date: Dec 15, 2014 8:56:51 AM
Time: 07:30AM
Duration: 60min
Distance: 3700m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & buoy. +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
4x200m IM. +10exh / 200m HR: 22
1x600m Free w/paddles & buoy +20sec / 600m HR: 18 Stroke count: 32-31
100m IM. +10sec / 100m HR: 26
200m Breast. +10sec / 200m HR: 24
Warm down:
1х200m Breast streamline kick on the back.