Post date: Feb 17, 2014 10:40:6 AM
Hard workout. All my muscles are still sore. My DPS is definitely worse than usual. Hope that will pass ASAP.
Time: 08:00am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. Rest: 10exh / 400m 14-13 kicks per length
Core:
3x400m Free / IM / Free. HR: 22 Time: 6:47; 7:35; 7:15
1x400m 100m Breast w/flutter kick drills
100m Breast 1 pull + 2 kicks drill
100m Breast opposite hand / foot drill
100m Locked arms lead breast drill. Rest: 20 sec / 400m HR: 21
6x100m Breast. progressively +30 Time: 1:53; 1:47.9; 1:47; 1:43; 1:42; 1:37 HR:27
Warm down:
1х200m 50m Breast streamline kick on the back / 50m Breast DPS drill. (9; 9)