Söndagen 17 januari (Drop-in swim)

Plats: Simhallsbadet
Tid: kl. 15:00-16:00
Banor 1-6 på den djupa sida (banor 6-8 efter kl. 16)

Warm-up
200 Swim w/fins
100 Single arm swim
200 Medley alternating 50 kick/50 swim
100 3 stroke switch

Workout 1:
20 x 25 Swim (3 x fast st :30 + 1 x easy st :45)
100 Recovery
400 Neg split swim
100 Recovery
20 x 25 Swim w/fins (3 x fast st :25 + 1 x easy st :40)
100 Recovery
12 x 50 Pull - no paddles (2 x fast, rest :15 + 1 x easy, rest :20)
300 Kick/Swim

Workout 2:
16 x 25 Swim (3 x fast st :40 + 1 x easy st :55)
100 Recovery
300 Neg split swim
100 Recovery
16 x 25 Swim w/fins (3 x fast st :35 + 1 x easy st :50)
100 Recovery
9 x 50 Pull - no paddles (2 x fast, rest :20 + 1 x easy, rest :20)
300 Kick/Swim

Workout 3:
12 x 25 Swim (3 x fast, rest :15 + 1 x easy, rest :20)
100 Recovery
200 Neg split swim
100 Recovery
12 x 25 Swim w/fins (3 x fast, rest :15 + 1 x easy, rest :20)
100 Recovery
6 x 50 Pull - no paddles (2 x fast, rest :20 + 1 x easy, rest :20)
300 Kick/Swim