Söndagen 1 oktober (Simning)

Simning på Simhallsbadet, 

kl. 9:00-11:00

Banor 6-8 på djupa sidan av 50:an

**HELGEN 7-8 OKTOBER ÄR SIMHALLSBADET STÄNGD PGA ARRANGEMANG**

Workout 1

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

100 + 200 + 300 + 400 + 500 Pull w/interval @ 1:20-1:40 per 100 (Consistent speed and stroke tempo/rate.)
100 + 200 + 300 + 400 Swim w/interval @ 1:25-1:35 per 100 (Build through the distance)
100 + 200 + 300 Medley w/interval @ 1:45 per 100
6×50 Kick w/snorkel & board -or- no equipment @ 1:00-1:15
300 Out

Workout 2
3 x (100 Swim + 100 Kick + 100 Pull)
100 + 200 + 300 + 400 Pull (No paddles) (Consistent speed and stroke tempo/rate.)
100 + 200 + 300 Swim (Build through every distance)
100 + 200 Medley (Sprint 1 stroke per distance)

6×50 Kick w/snorkel & board -or- no equipment
300 Out