Post date: Dec 25, 2014 8:25:1 AM
Time: 07:00AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. +10exh / 400m
Core:
1x600m 100m Breast w/paddles / 50m Free w/paddles. +20sec / 600m HR: 20
1x400m IM w/buoy 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20sec / 400m HR: 19
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast opposite hand/foot drill
100m Head lead breast kick drill. +30sec / 400m HR: 18
1x600m IM build on turns 50m Fly / 100m Breast / 50m Back / 250m Breast / 50m Free / 100m Breast. +20sec / 600m HR: 25
Warm down:
1x400m Free EZ.