Aérobie
3400 m
mai 23, 2015
Description
Warm up 1000 m 8-825
2 x (100 best stroke, 100 worst stroke kick, 100 free pull, 100 worst stroke, 100 best stroke kick)
Mini 400 825-835
100 IM DRILL
100 IM KICK
2 x 100 IM (good turns)
Drills - breaststroke 400 m 835-850
2 x 25 breast kick on front - kick hands
2 x 25 sculling - Elbows out wide
2 x 25 breast kick on back - kick hands
2 x 25 breast pull (no breathing with bouy)
2 x 25 2 breast kick / 1 pull
2 x 25 breast pull with dolphin kick, concentrate on shoulder shrug
2 x 25 1 breaststroke / 1 butterfly
50 breaststroke
Main 1400 m 850-920
4 x 200 m (alt free and IM) @ 80% ~ 15-20 s rest
4 x 100 m (alt ABF and free) @ 90% ~ 10-15 s rest
4 x 50 m free @ fastest possible pace 5-10s rest
Warm down 200 m 920-925
100 swim choice
50 kick choice
50 pull choice