Post date: Feb 13, 2014 10:40:2 AM
Time: 07:00AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
2x800m: 800m: Free w/paddles & buoy. HR: 25 Time: 12:43
800m: 150m Free moderate pace / 50m Breast fast. HR: 29 Time: 14:15 +30 sec / 800m
1x400m: 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast 1 pull + 2 kicks drill
100m Arms in the lock lead breast drill. +20 / 400m HR: 20
8x50m Breast: 25m AFAP / 25m EZ. +20 / 50m HR: 26
Warm down:
1х200m Breast streamline kick on the back.