Post date: Jun 20, 2014 9:3:7 AM
Time: 07:30AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
8x200m 50m Breast w/dolphin kick drill w/fins
50m Fly w/fins
50m Breast w/flutter kick drill w/fins
50m Free w/fins. @3:40 / 200m HR: 26 Actual T: 3:13; 3:09; 3:10; 3:10
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast opposite hand / foot drill
100m Locked arms lead breast drill. +20sec / 400m HR:20
1x600m 50m Breast pull w/buoy / 100m Free pull w/buoy. +30sec / 400m HR: 21
Warm down:
4х50m Breast push & glide DPS drill. Stroke count: 8, 8, 7, 8