yesterday i started the work out for it.
400 warm up (25 cr + 25 im)
8x50 on 50'' IM (25 kick on back + 25 soft desc)
2x(4x25 butterfly strong on 30'' + 50 easy on germanic back)
5x200 crawl B1 on 2'30'' (160/170 bpm)
4x50 easy back & *** rec 15''
10x100 crawl B1 on 1'20''
4x50 easy back & *** (punch) rec 15''
Tot. 3.500m
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germanic Back: backstroke with bouth harms.
Yesterday:
3x400 rec 30'' (1° easy - 2° IM --> 25 kk + 25 desc - 3° pull ipox IV 25m + )
with padle and feet bound: 12x25 on 30'' free strong head out of wather
100 easy with punch
2x200 Vo2max on 3'30'' (2'09'' - 2'11'')
3x50 easy rec 15''
with padle and feet bound: 8x25 on 30'' free strong head out
100 easy with punch
6x50 sl on1' Vo2max
3x50 easy rec 15''
15' swiming aerobic (90% free - 10% back)
germanic Back: backstroke with bouth harms.
Yesterday:
3x400 rec 30'' (1° easy - 2° IM --> 25 kk + 25 desc - 3° pull ipox IV 25m + )
with padle and feet bound: 12x25 on 30'' free strong head out of wather
100 easy with punch
2x200 Vo2max on 3'30'' (2'09'' - 2'11'')
3x50 easy rec 15''
with padle and feet bound: 8x25 on 30'' free strong head out
100 easy with punch
6x50 sl on1' Vo2max
3x50 easy rec 15''
15' swiming aerobic (90% free - 10% back)
