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)
6 x 75 ben 1-3 m. fenor vila 10-15sek
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)
6 x 75 ben 1-3 m. fenor vila 10-15sek
2 x 100 sim vila 10sek
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