Post date: Jun 05, 2014 8:50:18 AM
Warm down:
Time: 07:30AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
2x800m 1st Free HR: 25-26 Time: 13:11
2nd 4x200m IM. +20 sec / 800m HR: 26
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:20
8x50m Breast 25m AFAP / 25m EZ. +20 / 50m HR: 26-27
1х200m Breast streamline kick on the back.