Post date: Sep 19, 2014 9:5:5 PM
Technical workout, lots of drills. In freestyle lifted a bit head and bent a bit arm in elbow to make 100o angle. It improved a bit the stroke rate, but the time is still far from perfect even though I used easy pace.
Time: 12:00AM
Duration: 60min
Distance: 3400m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
Drill:
1x400m Breast kick w/board & breast fins. +20sec / 400m
1x800m w/finger paddles 50m Front sculling drill / 50m Breast 1pull + 2 kicks drill / 50m Breast / 50m Free
50m Front sculling drill / 50m Breast 2 pulls + 1 kick drill / 50m Breast / 50m Free
50m Front sculling drill / 50m Breast w/flutter kick drill / 50m Breast / 50m Free
50m Front sculling drill / 50m Breast w/dolphin kick drill / 50m Breast / 50m Free. +20 sec / 800m HR: 18
Core:
6x100m 50m Breast 1 pull + 2 kicks drill w/breast fins / 50m Breast w/breast fins. +20exh / 100m HR: 23
1x200m Free. HR: 22
8x50m Breast: 25m EZ / 25m build. +20sec / 50m HR: 28
Warm down:
1х400m Free. HR: 22 T: 6:52
Working on turns