Post date: Mar 16, 2015 8:48:56 AM
Time: 07:30am
Duration: 60min
Distance: 3000m
Lane length: LCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Breast kick w/board & buoy. +10exh / 400m
Core:
1x400m 50m Breast w/flutter kick drill / 50m Fly
50m Breast w/dolphin kick drill / 50m Back
50m Breast 1 pull + 2 kicks drill / 50m Breast
50m Head lead breast kick drill / 50m Free. +30sec / 400m HR: 24
1x600m Breast build on turns. +20sec / 600m HR: 26
1x400m Free w/paddles & buoy. +30sec / 400m HR: 24 T: 6:37
4x100m Breast 75m EZ / 25m build. +10exh / 100m HR: 29
Warm down:
1х200m Breast streamline kick on the back.