Post date: Sep 29, 2014 8:53:7 AM
Time: 07:30am
Duration: 90min
Distance: 4000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board & buoy. +10exh / 400m
Core:
3x400m IM. +10exh / 400m T: 7:23; 7:25; 7:28 HR: 24
1x400m 100m Breast 1 pull + 2 kicks drill w/paddles
100m Breast 2 pulls + 1 kick drill w/paddles
100m Breast w/flutter kick drill w/paddles
100m Breast w/dolphin kick drill w/paddles. +20sec / 400m HR: 20
1x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. HR: 22
6x100m Breast. @2:00 HR: 28 T:1:43; 1:43; 1:43; 1:41; 1:43; 1:41
Warm down:
1х400m Free EZ. HR: 24