Söndagen 17 april (Simning)

Simhallsbadet

15:00-16:00 lanes 3-6 short course

Workout 1
15 min swim as (100 swim + 100 kick + 100 Drill)
6 x 50 start 1:00 w/fins (25 underwater kick/25 swim)
4 x 75 swim start 1:20 (25 FAST!/50 strong)
3 x 100 swim start 1:45 (50 Fast/50 ez)
2 x 200 + 150 + 100 + 50 pull start :45 per 50 (negative split each segment)
4 x 75 swim start 1:45 (FAST! no walls)
300 Swim (25 Swim ez/25 Fast from a dive)
200 cool down

Workout 2
15 min swim as (100 swim + 100 kick + 100 Drill)
6 x 50 w/:15 rest w/fins (25 underwater kick/25 swim)
4 x 75 swim w/:20 rest (25 FAST!/50 strong)
3 x 100 swim w/:20 rest (50 Fast/50 ez)
200 + 150 + 100 + 50 pull w/:15 rest between each segment (negative split each)
4 x 75 swim w/:20 rest (FAST! no walls)
100 cool down