Post date: Dec 11, 2014 11:8:36 AM
Time: 07:00AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Flutter kick w/board & fins. +10exh / 400m
Core:
2x500m {
50m Free right hand lead balance drill / 50m Free
50m Free left hand lead balance drill / 50m Free
100m IM. +10sec / 300m
50m Breast w/flutter kick drill
50m Breast w/dolphin kick drill
100m Breast. +10sec / 200m } HR: 22
1x1200m 50m Breast / 100m Free
50m Fly / 100m Free. 30sec / 1200 HR: 19
Warm down:
1х400m Free w/snorkel. HR: 18