Post date: Sep 12, 2014 8:12:47 AM
Recovery workout. The purpose was to relax and catch easy speed. That wasn't easy - felt my muscles are heavy and stiff after hard work during previous days. The feeling is that I'm missing water.
Time: 07:00AM
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Flutter kick w/board / 50m Breast kick w/ board. +20sec / 400m
Core:
1x400m 50m Breast pull w/fists drill / 50m Free
50m Breast 1pull + 2 kicks drill / 50m Free
50m Breast w/dolphin kick drill / 50m Free
50m Locked arms lead breast drill / 50m Free. +20 sec / 400m HR: 20
1x400m Breast 85m EZ / 15m build. +20sec / 400m HR: 23
1x800m Free 150m EZ / 50m build. +20 sec / 800m HR: 23
4x50m Breast: 15m AFAP dive / 35m EZ HR: 27
Warm down:
4х50m Breast push & glide DPS drill. +20sec / 50m Stroke count: 8, 8, 8, 8