Söndagen 7 februari (Simning)

Simhallsbadet banor 5-7 djupa sidan (25m)
kl. 15:00-16:00

Workout 1
2 x [
50 kick (no board)
100 non-free
50 choice drill
200 Pull (breathing pattern 3/5 by 50)
]
400 pull - neg split at 200
8 x 50 start 1:10 (non-free/free by 25)
300 pull - descend by 100
8 x 25 start :40 - FAST! kick hard on wall between intervals
200 Pull - descend by 50
Swim to other side:
6 x 50 start 1:10 - 25 swim, climb out, dive in, 25 FAST!
100 Pull - descend by 25
4 x 25 @ :60 - all are SPRINT! from a dive
100 choice cool down

Workout 2
400 pull - neg split at 200
8x50 w/15 rest - non-free/free by 25
300 Pull - descend by 100
8x25 w/10 rest kick - FAST! kick hard on wall between intervals
200 Pull - descend by 50
Swim to other side:
6x50 w/20 rest - 25 swim, climb out, dive in, 25 FAST!
100 Pull - descend by 25
4x25 start 1:00 - all are SPRINT! from a dive
100 choice cool down