Post date: Mar 28, 2014 8:42:47 AM
Time: 07:00AM
Duration: 60min
Distance: 3800m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & snorkel. + 20 / 400m
Core:
1x800m 50m Fly w/flutter kick w/fins drill
50m Breast w/flutter kick w/fins drill
100m Free w/fins. +20 sec / 800m HR: 23
1x600m Free w/paddles & buoy. +20 sec / 600m Time: 9:24 HR: 22
4x100m Free. +20 / 100m HR: 26 Time: 01:29; 01:27; 01:26; 01:27
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast separattion drill
100m Head lead breast drill. +20 sec / 400m HR: 20
2x {
1x100m Breast 75m AFAP / 25m EZ.
1x100m Breast 50m AFAP / 50m EZ. } +1min / 100m HR: 28 Time: 1:02.5 (0:40.3); 0:40.3; 1:04.4 (0:41.7); 0:40.04
Warm down:
1х200m Breast streamline kick on the back.