Post date: Sep 04, 2014 10:25:10 AM
Time: 07:30AM
Duration: 60min
Distance: 3800m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. +10exh / 400m
Core:
1x1500m 50m Flutter kick w/board fast / 100m Free
50m Free one arm balance drill breath opposite side / 100m Free. +20sec / 1500m HR: 18
1x400m 50m Breast w/fists pull / 50m Fly
50m Breast 1 pull + 2 kicks drill / 50m Back
50m Breast w/dolphin kick drill / 50m Breast
50m Head lead breast kick drill / 50m Free. +20 sec / 400m HR: 20
10x50m Breast 15m AFAP dive / 35m EZ. +20 sec / 50m HR: 26
1x200m IM. +10sec / 200m HR: 23
Warm down:
1х200m Breast streamline kick on the back.