Måndagen 25 januari (Simning)

Simhallsbadet

Drop-in kl. 6:00-8:00 (Banor 1-5 kl. 6:00-7:00, Banor 3-5 kl. 7:00-8:00)

Drop-in kl. 19:30-21:00 (Banor 4-7 djupa sidan)

Workout 1

4 x 100 Swim/Drill/Kick/Swim

1 x 600 Pull

3 x 300 Swim - pace w/20 rest @ first 900m of 1500m

6 x 100 Swim - pace w/15 rest @ last 600m of 1500m

1 x 100 Recovery

1 x 400 Pull

3 x 200 Swim - pace w/20 rest @ first 600m of 1000m

4 x 100 Swim - pace w/15 rest @ last 400m of 1000m

1 x 100 Recovery

1 x 800 Swim for time

1 x 100 Recovery

Workout 2

4 x 100 Swim/Drill/Kick/Swim

1 x 400 Pull

3 x 200 Swim - pace w/20 rest @ first 600m of 1000m

4 x 100 Swim - pace w/15 rest @ last 400m of 1000m

1 x 100 Recovery

1 x 300 Pull

5 x 100 Swim - pace w/20 rest @ first 500m of 800m

6 x 50 Swim - pace w/15 rest @ last 300m of 800m

1 x 100 Recovery

1 x 600 Swim for time

1 x 100 Recovery

Workout 3

4 x 100 Swim/Drill/Kick/Swim

2x [

1 x 200 Pull

3 x 100 Swim - descend 1-3 w/20 rest

4 x 50 Swim - descend 1-4 w/15 rest

1 x 100 Recovery

]

1 x 400 Swim for time

1 x 100 Recovery