Post date: May 09, 2015 10:41:52 AM
Primary technical workout.
Time: 10:30am
Duration: 60min
Distance: 3000m
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 / 100m Free
100m Free 2+2 catch up drill / 100m Free
100m Free recovery-pull-breath drill / 100m Free
100m Free finger tips drag drill / 100m Free. +60sec / 800m HR: 25
1x800m IM 100m Fly / 100m Free / 100m Back / 100m Free / 100m Breast / 300m Free. +20sec / 800m HR: 25
Warm down:
8x25m Free push & glide DPS drill. +10sec / 25m Stroke count: 12-11
8х25m Breast push & glide DPS drill. +10sec / 25m Stroke count: 3