Post date: May 28, 2014 8:30:6 AM
Warm down:
Unusual task for 800s, I've held myself back on 25s and 50s otherwise I knew that I wouldn't finish last 175 as I should.
Time: 07:00am
Duration: 60min
Distance: 3600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & breast fins. Rest: 10exh / 400m
Core:
2x800m 1st Free 2nd Breast as 2x {
75m EZ / 25m fast
50m EZ / 50m fast
25m EZ / 75m fast
100m fast }. +20 sec / 800m HR: 24, 26
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast w/flutter kick drill
100m Breast opposite hand / foot drill
100m Head lead breast drill. +20sec / 400m HR:20
8x50m Breast 25m AFAP / 25m EZ odds dive / evens push. +20 / 50m HR: 26-27
1х200m Breast streamline kick on the back.