Post date: Jun 19, 2014 8:57:5 AM
Good workout. Worked on speed and some endurance. Some positive signs of getting to the peak - when got tired my times improved, so hopefully I will improve my PBs.
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:
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast 1 pull + 2 kicks drill
100m Head lead breast drill. +20sec / 400m HR:20
1x800m Breast 75m EZ / 25m build. +60sec / 800m HR: 29
1x400m Free w/paddles & buoy. +60sec / 400m HR: 21
4x {
25m Breast AFAP / 75m Back EZ. +1min / 100m T: 0:15.96; 0:16.2; 0:15.8; 0:15.7
50m Breast AFAP / 50m Back EZ. +1min / 100m T: 0:38.05; 0:38.5; 0:37.7; 0:37.9
} HR: 29
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20 sec / 400m HR: 21
Warm down:
1х200m Breast streamline kick on the back.