Post date: Mar 23, 2015 7:0:15 PM
Time: 19:00am
Duration: 30min
Distance: 1600m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
Drill:
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast 1 pull + 2 kicks drill
100m Locked arms lead breast drill. +20sec / 400m
Core:
4x150m 50m Breast / 100m Free.+10sec/ 150m. +20sec / 600m HR: 21