Post date: Mar 08, 2014 12:10:47 PM
Warm down:
Time: 08:00AM
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
1x800m: 100m Breast w/fists pull drill / 100m Breast
100m Breast 1 pull + 2 kicks drill / 100m Breast
100m Breast w/flutter kick drill / 100m Breast
100m Head lead breast drill / 100m Breast. +20 sec / 800m HR: 23
1x800m: 100m Breast pull w/buoy / 100m Free pull w/buoy. +20sec / 800m HR: 21
8x50m Breast: 25m AFAP / 25m EZ. +20 / 50m HR: 27
1х200m Breast streamline kick on the back.