Post date: May 30, 2014 9:16:41 AM
Time: 07:30AM
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & snorkel. Rest: 10exh / 400m
Core:
1x600m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Locked arms lead breast drill
100m Breast w/dolphin kick drill
100m Breast 1 arm pull drill
100m Head lead breast drill. +30sec / 600m HR: 19
1x100m 50m Breast fast / 50m Free EZ. +10exh Time: 0:43
1x150m 100m Breast fast / 50m Free EZ. +10exh Time: 1:42
1x200m 150m Breast fast / 50m Free EZ. +10exh Time: 2:32
1x250m 200m Breast fast / 50m Free EZ. +10exh Time: 3:25
1x200m 150m Breast fast / 50m Free EZ. +10exh Time: 2:31
1x200m 100m Breast fast / 100m Free EZ. +10exh Time: 1:35
1x100m 50m Breast fast / 50m Free EZ. +10exh Time: 0:38.4 HR: 27
1x600m IM 50m Fly / 100m Free / 50m Back / 100m Free / 50m Breast / 250m Free HR: 21
Warm down:
1х200m Breast streamline kick on the back.