Post date: Dec 29, 2014 9:5:49 AM
Time: 07:30AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & buoy. +10exh / 400m
Core:
1x600m 50m Breast w/flutter kick drill w/paddles
50m Breast w/paddles
50m Breast 1 pull + 2 kicks w/paddles
50m Breast w/paddles
100m Free w/paddles. +20sec / 600m HR: 19
1x400m 50m Fly 1 + 1 + 1 drill w/buoy / 50m Free w/buoy
50m Fly 1 + 2 + 1 + 2 drill w/buoy / 50m Free w/buoy. +20sec / 400m HR: 20
1x600m IM 50m Fly / 100m Breast / 50m Back / 250m Breast / 50m Free / 100m Breast. +20sec / 600m HR: 22
1x800m Free w/snorkel. +20sec / 800m HR: 19
Warm down:
1х200m Breast streamline kick on the back.