Post date: Feb 06, 2014 10:28:4 AM
Freestyle workout. Gradually increasing speed after couple months of slow cardio and technical work.
Time: 07:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & snorkel:
50m Breast / 50m Flutter. Rest: 10exh / 400m
Core:
1x800m 100m Free one arm balance drill / 100m Free
100m Free 2+2 catch up drill / 100m Free
100m Free finger tips drag drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +20 / 800m HR: 20
1x400m 100m Breast w/fists pull drill
100m Breast w/flutter kick drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. +60 / 400m HR:19
10x100m 100m IM / 100m Free @2:00 Actual: worst 1:43; best 1:34 HR: 27
Warm down:
1х200m Breast streamline kick on the back.