Post date: Feb 20, 2014 10:2:41 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: 100m Breast 1 pull + 2 kicks drill / 100m Breast fast / 100m Free
100m Breast 2 pulls + 1 kick drill / 100m Breast fast / 100m Free
800m: 100m Breast w/flutter kick drill / 100m Breast fast / 100m Free
100m Breast w/dolphin kick drill / 100m Breast fast / 100m Free. HR: 25 +15 sec / 800m
1x400m: IM w/paddles. +20 / 400m HR: 23
8x50m Breast: 25m AFAP / 25m EZ. +20 / 50m HR: 26
Warm down:
1х200m Breast streamline kick on the back.