Post date: Mar 03, 2014 9:52:24 AM
Time: 07:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. Rest: 10exh / 400m 8-9 kicks per length
Core:
3x400m Breast fast. HR: 28 Time: 7:02; 7:10; 7:11
1x400m: 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill. HR: 21 +20 sec / 600m
6x100m IM. @2:00 Actual time: 1:44; 1:44; 1:42; 1:45; 1:44; 1:41 HR:26
Warm down:
1х200m Breast streamline kick on the back.