Post date: Jun 16, 2014 10:47:52 AM
Time: 07:30am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & buoy. +10exh / 400m
Core:
1x600m Breast every 10m before & after turn build.+20 sec /600m HR:26
1x600m 100m Breast 1 pull + 2 kicks drill w/paddles / 50m Free w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles / 50m Free w/paddles
100m Breast w/flutter kick drill w/paddles / 50m Free w/paddles
100m Breast w/dolphin kick drill w/paddles / 50m Free w/paddles. +20sec / 600m HR:22
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20 sec / 400m HR: 21
8x50m Breast 25m AFAP / 25m EZ. HR:26 T: 0:16.4; 0:16.2; 0:15.96; 0:16.06; 0:16.03; 0:16.09; 0:16.2; 0:16.6
Warm down:
4х50m Breast push & glide DPS drill. Stroke count: 8, 8, 8, 9