[joschi_grace]

Distanz 1.600 m

Dauer 00:50:00

Ø km/h 1,92
Ø m/s 0,53

GA2 - Grundlagenausdauer


200m Einschwimmen
200m Techniktraining

25 Min:
4x100m, 30sec Pause
3x200m, 1 Min Pause

200m "gleiten" und Ausschwimmen

Ich kam mir vor wie eine Bleiente. Irgendwie bin ich nicht richtig durchs Wasser geglitten. Am Schluss bin ich extra noch ein paar Bahnen geschwommen um das Gleiten zu üben.


http://www.crossfitendurance.com

Wednesday, 03.11.09: Repeats
3+ Hours After CrossFit Main Site WOD Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries. FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.