Post date: Mar 01, 2014 2:38:4 PM
Warm down:
Time: 08:00AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m IM kick w/board:
50m Dolphin kick
50m Flutter kick
50m Breast kick
50m Flutter kick. + 20 / 400m
Core:
1x800m: IM drills / Breast:
100m Fly 2+2+2 drill / 100m Breast
100m Back 2+2+2 drill / 100m Breast
100m Breast w/dolphin kick / 100m Breast
100m Free recovery-pull-breath drill / 100m Breast. +20 sec / 800m HR: 22
4x50m Fly 25m AFAP / 25m EZ. +20 / 50m HR: 26
4x50m Back 25m AFAP / 25m EZ. +20 / 50m HR: 26
4x50m Breast 25m AFAP / 25m EZ. +20 / 50m HR: 26
4x50m Free 25m AFAP / 25m EZ. +20 / 50m HR: 26
8х50m Breast push & glide DPS drill. +15 / 50m Strokes: 8