Post date: Dec 27, 2014 3:31:30 PM
Time: 10:00AM
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 100m Free w/fists pull drill / 100m Free
100m Free balance drill change hand every 12 kicks / 100m Free
100m Free 2+2 catchup drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +30sec / 800m HR: 22
8x100m 100m Breast 75m EZ / 25m build
100m Free 75m EZ / 25m build. +10sec HR: 26
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20sec / 400m HR: 18
Warm down:
1х200m Breast streamline kick on the back.