Post date: May 20, 2015 7:22:18 PM
Time: 07:30AM
Duration: 60min
Distance: 3600m
Lane length: SCM
Warm up:
1x600m 200m Free / 200m Breast / 200m Back.
1x400m 50m Breast kick w/board
50m Flutter kick w/board. +10exh / 400m
Core:
8x200m 200m Free / 200m IM. +30sec / 200m HR: 24 T: 3:37; 3:15; 3:35; 3:11; 3:37 3:08; 3:35; 3:08
1x400m 100m Free superman balance drill w/fins
100m Free one arm drill breath opposite side w/fins
100m Free 2+2 catch up drill w/fins
100m Free recovery-pull-breath drill w/fins. +30sec / 400m HR: 19
8x50m Free @01:00 Hold: 0:40 HR: 26
Warm down:
1х200m Breast streamline kick on the back.