Post date: May 05, 2014 8:26:30 AM
Time: 07:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. Rest: 10exh / 400m
Core:
3x400m 400m Breast / 400m Free / 400m Breast. +15sec / 400m HR: 23-25 Time: 7:27; 6:36; 7:34
1x400m 100m Free balance drill breath opposite side
100m Free 2+2 catch up drill
100m Free double rotation recovery drill
100m Free recovery-pull-breath drill. +20 sec / 400m HR: 20
6x100m Free +20 Time: 1:28; 1:28; 1:27; 1:29; 1:28; 1:27 HR:28
Warm down:
1х200m Breast streamline kick on the back.