Post date: May 22, 2014 8:36:23 PM
Warm down:
Time: 08:00AM
Duration: 90min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Flutter kick w/board & fins. + 20 / 400m
Core:
2x800m Free 1st w/paddles & buy, 2nd w/buoy. +20 sec / 800m HR: 26 Time: 12:01; 12:44
1x600m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Locked arms lead breast drill
100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Locked arms lead breast drill. +20sec / 600m HR:20
8x50m Breast 25m AFAP / 25m EZ. +20 / 50m HR: 26-27
1х400m Free.