Post date: Mar 15, 2014 8:26:12 PM
Time: 11:00AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
1x800m 100m Fly 1+1+1 drill / 100m Free
100m Back 2+2+2 drill / 100m Free
100m Breast 1 pull + 2 kicks drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free. +20 sec / 800m HR: 21
1x800m 100m Breast pull w/buoy / 100m Free pull w/buoy. +20sec / 800m HR:19
4x100m: Breast 85m EZ keeping stroke technique / 15m build. HR: 26 +15 sec / 100m
4x50m Breast: 15m AFAP dive / 35m EZ. +20 / 50m HR: 25
Warm down:
4х50m Breast DPS push & glide drill. 8 strokes / 50m