Post date: May 04, 2015 1:26:18 PM
Time: 10:30am
Duration: 60min
Distance: 3200m
Lane length: SCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Flutter 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: 21
1x800m Free. +20sec / 800m HR: 25
1x400m IM 50m Fly / 50m Breast / 50m Back / 150m Breast / 50m Free / 50m Breast. +20sec / 400m HR: 26
Warm down:
1х200m Breast streamline kick on the back.