Post date: Mar 20, 2014 1:4:32 PM
Time: 07:30AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
2x800m: 1st - Free w/paddles, 2nd - Free. +20 sec / 800m HR: 24 Time: 12:49; 13:51
1x400m 100m Breast pull w/buoy
100m Breast 1 pull + 2 kicks drill
100m Breast pull w/buoy
100m Breast opposite hand / foot drill. +20 sec / 400m HR: 20
8x50m Breast: 25m AFAP / 25m EZ. +20 / 50m HR: 26
Warm down:
1х200m Breast streamline kick on the back.