Post date: Sep 01, 2014 12:50:47 PM
Time: 07:30am
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Kick w/board & buoy. +10exh / 400m
Core:
3x400m 100m Free balance drill w/fins
100m Free 1 arm drill breath opposite side w/fins
100m Free 2+2 catch up drill w/fins
100m Free recovery-pull-breath drill w/fins. +20sec / 400m
100m Fly 3+3+3 drill w/fins
100m Back L drill w/fins
100m Breast w/dolphin kick w/fins
100m Free recovery-pull-breath drill w/fins. +20sec / 400m
400m Breast. +20sec / 400m HR: 18
1x400m 100m Breast 1 pull + 2 kicks drill
100m Breast 2 pulls + 1 kick drill
100m Breast opposite hand / foot drill
100m Locked arms lead breast drill. +30sec / 400m HR: 186x100m 100m IM / 100m IM / 100m Breast. +10exh / 100m HR: 27
Warm down:
1х200m Breast streamline kick on the back.