Söndagen 29 oktober (Simning)

Lanes available at Simhallsbadet -
9:00-11:00
6-8 on the deep side of the pool (short course swimming)

Workout 1
100 Swim
4 x 25 Scull - Left arm 12,5 + right arm 12,5 rest 5-10 sec
4 x 25 Kick - Build each 25 rest 15 sec
4 x 25 Swim - Build each 25 rest 15 sec
4 x 25 Swim - Fast rest 20 sec
4 x [
100 Swim - Medley or alternating free & choice of stroke other than free) smooth swimming rest 20 sec
100 Swim - Freestyle fast rest 30 sec
]
2 x [
3 x 200 Kick/Drill/Swim - 50M/50M/100M rest 20 sec
6 x 100 Swim - Desc 1-3, 4-6 rest 15-20 sec
]
6 x 100 Pull - 75 Free + 25 Back rest 10-15 sec


Workout 2
100 Swim
4 x 25 Scull - Left arm 12,5 + right arm 12,5 rest 5-10 sec
4 x 25 Kick - Build each 25 rest 15 sec
4 x 25 Swim - Build each 25 rest 15 sec
4 x 25 Swim - Fast rest 20 sec
4 x [
100 Swim - Medley or alternating free & choice of stroke other than free) smooth swimming rest 20sec
100 Swim - Freestyle fast rest 30sec
]
3 x 200 Kick/Drill/Swim - 50M/50M/100M rest 20sec
4 x 100 Swim - Desc 1-4 rest 15-20sec
4 x 100 Pull - 75 Free + 25 Back rest 10-15sec