Post date: Mar 27, 2014 9:38:58 AM
Time: 07:00AM
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: 300m Free fast / 100m Breast AFAP. +20 sec / 800m HR: 26 Time: 13:49; 13:50
1x400m 100m Breast pull w/fists drill
100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Head lead breast drill. +20 sec / 400m HR: 20
8x50m Breast: 25m AFAP / 25m EZ. +20 / 50m HR: 28
Warm down:
1х200m Breast streamline kick on the back.