Post date: May 15, 2014 10:19:10 AM
Warm down:
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 IM 100m Fly / 100m Breast / 100m Back / 300m Breast / 100m Free / 100m Breast. +20 sec / 800m HR: 23-25 Time: 15:31; 15:25
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast w/dolphin kick drill
100m Locked arms lead breast drill. +20sec / 400m HR:20
8x50m IM 2x50m Fly 25m AFAP / 25m EZ.
2x50m Back 25m AFAP / 25m EZ
2x50m Breast 25m AFAP / 25m EZ
2x50m Free 25m AFAP / 25m EZ. +20 / 50m HR: 25-26
1х200m Breast streamline kick on the back.