Post date: Mar 11, 2015 8:56:2 PM
Time: 11:30am
Duration: 60min
Distance: 3200m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Flutter kick w/board & snorkel
50m Breast kick w/board & snorkel. +10exh / 400m
Core:
1x800m 100m Free 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. +60sec / 800m HR: 23
1x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. +20sec / 400m HR: 23
1x800m Free w/ paddles & buoy. +30sec / 800m. HR: 25
Warm down:
1х200m Breast streamline kick on the back.