Måndagen 7 februari (Simning)

@Simhallsbadet

6:00-8:00 Lanes 3-4 long course

Workout 1
500 warm-up (kick every 4th 25m)
100 Kick Race + 100 easy swim recovery
8 x 100 start 1:50 (25 back, 50 free, 25 build
100 Kick Race + 100 easy swim recovery
4 x 150 start 2:15 (3/5/3 breathing pattern)
100 Kick Race + 100 easy swim recovery
3 x 200 start 3:10 (back or IM/free by 25)
100 Kick Race + 100 easy swim
10 x 50 start :55 (descend stroke count 1-5, 6-10)
200 easy

Workout 2
500 warm-up (kick every 4th 25m)

100 Kick Race + 100 easy swim recovery

6 x 100 start 1:50 (25 back, 50 free, 25 build

100 Kick Race + 100 easy swim recovery

4 x 150 start 2:15 (3/5/3 breathing pattern)

100 Kick Race + 100 easy swim recovery

10 x 50 start :55 (descend stroke count 1-5, 6-10)

200 easy

Workout 3

500 warm-up (kick every 4th 25m)

50 Kick Race + 100 easy swim recovery

6 x 100 start 1:50 (25 back, 50 free, 25 build

50 Kick Race + 100 easy swim recovery

4 x 100 start 2:15 (3/5 breathing pattern)

50 Kick Race + 100 easy swim recovery

8 x 50 start :55 (descend stroke count 1-4, 5-8)

200 easy