Simning kl 10.00-11.00
Core kl 11.00-11.30
Långa passet:
100vf
6 x 50 tek/sim vila 10sek
4 x 50 1-4 ben vila 10sek
6 x 25 1-3 sim vila 10sek
50 GPA (glid/arm)
4 x 100 1-4/25 vila 15-20sek
4 x 50 Max
4 x 200 A2 Paddel & Fenor
4 x 75 ben/tek/sim vila 10sek
3 x 150 1-3/50 vila 15-20sek
2 x 100 sim vila 10sek
Korta passet:
100vf
4 x 50 tek/sim vila 10sek
6 x 25 1-3 ben vila 10sek
4 x 25 1-4 sim vila 10sek
50 GPA (glid/arm)
3 x 100 1-4/25 vila 15-20sek
3 x 50 Max
4 x 150 A2 Paddel & Fenor
4 x 75 ben/tek/sim vila 10sek
2 x 100 sim vila 10sek
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