Post date: Mar 29, 2014 12:39:49 PM
Time: 10:00AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & snorkel. + 20 / 400m
Core:
1x400m Breast pull w/buoy. +20sec / 400m HR:19
1x800m Breast 75m EZ / 25m build. +60sec / 800m HR:26
1x400m IM drills w/fins:
100m Fly w/flutter kick drill
100m Back L drill
100m Breast w/dolphin kick drill
100m Free recovery - pull - breath. +20 sec / 800m HR: 20
6x100m IM AFAP. +1min / 100m HR: 27 Time: 1:34; 1:33; 1:32; 1:31; 1:33; 1:30
Warm down:
4х50m Breast DPS drill. 9 strokes / length