Post date: Feb 08, 2014 5:33:0 PM
Time: 07:00am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast w/flutter kicks drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. Rest: 20 sec / 800m HR: 22
2x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20sec / 400 HR: 23
8x50m 50m Free / 50m Breast. Technique priority. Rest: 30sec / 50m HR: 26
Warm down:
1х200m Breast streamline kick on the back.