Post date: Jul 07, 2014 8:25:58 AM
Time: 07:00AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Flutter kick w/board & fins. +10exh / 400m
Core:
3x400m Free odds - w/paddles & buoy. / even - w/paddles. + 20sec / 400m HR: 20 T: 6:20; 6:27; 6:11
1x400m IM drills:
50m Fly 1+1+1 drill / 50m Free
50m Back 2+2+2 drill / 50m Free
50m Breast 1 pull + 2 kicks drill / 50m Free
50m Free recovery - pull - breath drill / 50m Free. +20sec / 400m HR: 21
1x400m Breast. +30sec / 400m HR: 25 Stroke count: 14;
Warm down:
1х200m Breast streamline kick on the back.