Måndagen 11 april (Simning)

Simhallsbadet

Drop-in swim 6:00-8:00 lanes 3-5 long course

Drop-in swim 19:30-21:00 lanes 4-6 short course

Workout 1

3 x 200 swim + 50 kick + 50 drill
8 x 50 start :55 (rotation drill 3-stroke glide)
8 x 25 swim start :30 (descend 1-4, 5-8)
6 x 200 start 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
4 x 50 start :60 (fist drill)
4 x 50 start :55 (fingertip drag drill)
2 x [

6 x 50 pull start :45
3 x 100 pull start 1:20

]
8 x 50 start :55 catchup drill w/snorkel tube or single paddle
200 cool down

Workout 2
3 x 200 swim + 50 kick + 50 drill
6 x 50 start 1:10 (rotation drill 3-stroke glide)
8 x 25 swim start :30 (descend 1-4, 5-8)
6 x 150 start 2:55 (descend 1-3, 4-6...3 & 6 FAST!!!!)
3 x 50 start 1:10 (fist drill)
3 x 50 start 1:05 (fingertip drag drill)
6 x 50 pull start :55
3 x 100 pull start 1:50
6 x 50 start 1:05 catchup drill...w/ snorkel tube or single paddle
200 cool down

Workout 3
2 x 200 swim + 50 kick + 50 drill
4 x 50 w/:20 sec rest (rotation drill 3-stroke glide)
8 x 25 swim w/:15 sec rest (descend 1-4, 5-8)
6 x 100 w/:30 rest (descend 1-3, 4-6...3 & 6 FAST!!!!)
4 x 50 w/:20 sec rest (25 fist drill/25 fingertip drag drill)
4 x 100 pull w/:30 sec rest 

4 x 50 start 1:05 (catchup drill...w/snorkel tube or single paddle)
100 cool down