Post date: Jun 14, 2015 9:40:15 AM
Time: 12:00AM
Duration: 60min
Distance: 3200m
Lane length: SCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Flutter kick w/board
50m Breast kick w/board. +10exh / 400m
Core:
1x800m 100m Free superman balance drill w/fins / 100m Free w/fins
100m Free one arm drill breath opposite side w/fins / 100m Free w/fins
100m Free 2+2 catch up drill w/fins / 100m Free w/fins
100m Free recovery-pull-breath drill w/fins / 100m Free w/fins. +30sec / 800m HR: 22
1x800m Free w/paddles & buoy. +20sec / 800m HR: 24
1x400m IM 50m Fly / 50m Free / 50m Back / 50m Free / 50m Breast / 150m Free. +20sec / 400m HR: 21
Warm down:
1х200m Breast streamline kick on the back.