Post date: Mar 10, 2014 1:15:7 PM
Time: 11:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. Rest: 10exh / 400m 8-7 kicks per length
Core:
3x400m Free w/paddles & buoy. HR: 26 Time: 6:18; 6:03; 5:58
1x400m: 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast opposite hand / foot drill
100m Locked arms lead breast drill. +20 sec / 400m HR: 19
6x100m Breast. @2:00 Actual time: 1:43; 1:42; 1:41; 1:41; 1:39; 1:35 HR:28
Warm down:
1х200m Breast streamline kick on the back.