Post date: Jun 12, 2014 9:41:17 AM
Warm down:
Sprint workout. It was very cold today. I felt quite sluggish, even thought to ask my coach to change task for today but after 600 IM I felt I'm ok to go. Still it took too long to rump up and I could achieve more or less good speed only at the end of the workout.
Time: 07:00AM
Duration: 90min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
1x600m IM 50m Fly / 100m Breast / 50m Back / 250m Breast / 50m Free / 100m Breast. +20 sec / 600m HR: 21
4x100m Breast 75m AFAP / 25m EZ. +5exh /100m HR: 27 T: 1:10; 1:11; 1:07; 1:07
1x200m Free EZ. +20sec / 200m
2x50m Breast 25m AFAP dive / 25m EZ. +30sec / 50m HR:27 T: 0:16.6; 0:16.0
1x200m Free EZ. +20sec / 200m
4x100m Breast 75m AFAP / 25m EZ. +5exh /100m HR: 27 T: 1:07; 1:07; 1:08; 1:08
1x200m Free EZ. +20sec / 200m
2x50m Breast 25m AFAP dive / 25m EZ. +30sec / 50m HR:28 T: 0:16.16; 0:16.24
1x400m Free EZ w/paddles & buoy. +20sec / 400m
2x100m Breast 50m AFAP / 50m EZ. HR:28 T: 0:38.6; 0:38.3
1х200m Breast streamline kick on the back.