Post date: Feb 22, 2014 2:4:35 PM
Easy recovery and technical workout.
Time: 09:30AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
1x600m: 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast opposite hand / foot drill
100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill.
100m Head lead breast drill. HR: 19 +20 sec / 600m
1x1200m: 100m Breast pull w/paddles / 200m Free pull w/paddles. +20sec /1200m HR: 20
1x400m: IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20 / 400m HR: 21
Warm down:
1х200m Breast streamline kick on the back.