Post date: May 06, 2015 8:37:7 PM
Time: 07:00am
Duration: 60min
Distance: 3600m
Lane length: SCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m Breast kick w/board. Rest: 10exh / 400m
Core:
1x800m 100m Fly: 25m kick / 25m 1+1+1 drill / 50m stroke
100m Breast
100m Back: 25m kick / 25m 2+2+2 drill / 50m stroke
100m Breast
100m Breast: 25m kick / 25m pull 1 pull + 2 kicks drill / 50m stroke
100m Breast
100m Free: 25m kick / 25m recovery-pull-breath drill / 50m stroke
100m Breast +30 / 800 HR: 23
1x400m 100m Breast w/flutter kick drill
100m Breast w/dolphin kick drill
100m Breast opposite hand / foot drill
100m Head lead breast drill. +60 / 400m HR: 21
5x200m IM 25m Fly / 25m Breast / 25m Back / 75m Breast / 25m Free / 25m Breast. +10exh / 200 HR: 25
Warm down:
1x400m Free w/paddles & buoy EZ. +20 sec / 400m HR: 22