Post date: Jun 09, 2014 12:15:54 PM
Time: 11:00am
Duration: 70min
Distance: 3800m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. +10exh / 400m
Core:
1x800m Free.+20 sec /800m HR:23 Time: 13:03
1x400m 100m Breast 1 pull + 2 kicks drill w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles
100m Breast w/flutter kick drill w/paddles
100m Breast w/dolphin kick drill w/paddles. +20sec / 400m HR:22
10x100m Breast descent. +10exh / 100m HR: 29 Time: 1:55; 1:52; 1:49; 1:46; 1:44; 1:43; 1:40; 1:39; 1:37; 1:34
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20 sec / 400m HR: 23
Warm down:
1х200m Breast streamline kick on the back.