Post date: Jun 14, 2014 5:18:0 PM
Mainly it was technical drill, recovery after hard lactate work during the past week. Some sprint work but very short pieces.
Time: 08:30AM
Duration: 60min
Distance: 3500m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & breast fins. Rest: 10exh / 400m
Core:
1x1200m 50m Breast w/fists pull drill / 50m Breast / 100m Free
50m Breast 1 pull + 2 kicks drill / 50m Breast / 100m Free
50m Breast 2 pulls + 1 kick drill / 50m Breast / 100m Free
50m Breast w/flutter kick drill / 50m Breast / 100m Free
50m Breast w/dolphin kick drill / 50m Breast / 100m Free
50m Locked arms lead breast drill / 50m Breast / 100m Free. 20sec / 1200m HR: 24
1x600m IM 50m Fly / 100m Free / 50m Back / 100m Free / 50m Breast / 250m Free HR: 22
10x50m Breast 15m AFAP dive / 35m EZ. Rest: 20 sec / 50m
Warm down:
4х50m Breast push & glide DPS drill. Stroke count: 7, 8, 7, 8