Post date: May 13, 2014 8:37:29 AM
Quite a good workout. The task for 1500 was to swim AFAP. I tried to go pretty fast but keep good catch and good stroke technique. For the breaststroke I was trying to focus on undulation move while remaining high on the water.
Time: 07:30AM
Duration: 90min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & snorkel. Rest: 10exh / 400m
Core:
1x1500m Free. +30sec / 1500m HR: 24-25 Time: 25:40
1x400m 100m Breast 1pull + 2 kicks drill w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles
100m Breast w/dolphin kick drill w/paddles
100m Breast w/dolphin kick drill w/paddles. +20 sec / 400m HR: 19
1x400m Breast build on the turns. +20sec / 400m HR: 23
10x50m Breast 15m AFAP dive / 35m EZ. Rest: 20 sec / 50m 26
Warm down:
1х200m Breast streamline kick on the back.