Post date: Feb 24, 2014 9:38:37 AM
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 w/paddles & buoy. HR: 26 Time: 6:21; 6:00; 5:54
1x400m IM drills:
100m Fly 1+1+1 drill
100m Back 2+2+2 drill
100m Breast 1 pull + 2 kicks drill
100m Free recovery-pull-breath drill. +20 sec / 400m HR: 18
6x100m Breast. @2:00 Actual avg. time: 1:42 HR:26
Warm down:
1х200m Breast streamline kick on the back.