Söndagen 25 september (Simning)

@ Simhallsbadet

Lanes 1-3 (deep side) available 9:00-11:00

Lanes 3-6 (deep side) available 15:00-16:00

*Please respect lane assignments and times.

Workout 1

3 x (100 Swim + 100 Kick + 100 Pull)

100 + 200 + 300 + 400 + 500 Pull w/interval @ 1:20-1:30 per 100
100 + 200 + 300 + 400 Swim w/interval @ 1:25-1:35 per 100
100 + 200 + 300 Medley w/interval @ 1:45 per 100
6×50 Kick w/snorkel & board @ 1:00
300 Out

= 4600m

Workout 2
3 x (100 Swim + 100 Kick + 100 Pull)
100 + 200 + 300 + 400 Pull (No paddles) w/interval @ 1:40-1:50 per 100
100 + 200 + 300 Swim w/interval @ 1:45-1:55 per 100
100 + 200 Medley w/interval @ 2:00 per 100

6×50 Kick @ 1:20
300 Out

= 3400m

Workout 3
3 x (100 Swim + 100 Kick + 100 Pull)

100 + 200 + 300 Pull w/ :20 rest

100 + 200 + 300 Swim w/ :20 rest

6×50 Kick w/:15 rest
300 Out

= 2700m