Post date: May 10, 2014 8:26:45 PM
Warm down:
Time: 10:00AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. + 20 / 400m
Core:
1x800m 100m Free balance drill w/fins
100m Breast w/flutter kick drill w/fins
100m Free 2+2 catchup drill fins
100m Breast w/dolphin kick drill w/fins
100m Free one hand drill w/fins breath opposite side
100m Breast w/flutter kick drill w/fins
100m Free recovery-pull-breath drill fins
100m Breast w/dolphin kick drill w/fins. +20 sec / 800m HR: 21
2x50m Breast. +20sec / 400m HR:21
2x50m Free. +20sec / 400m HR:21
1x800m IM 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 100m Free. +20 / 50m HR: 22
1х200m Breast streamline kick on the back.