Söndagen 19 november (Simning)

@Simhallsbadet
Lanes 6-8 deep side 9:00-11:00

Workout 1
600 Choice Warm-up (Kick, Drill, Swim)
4 x 150 on 2:20 50 Choice(no-free)/100 Free
3 x [
8 x 150 Pull on 2:15 Breathe 3/5 by 50
12 x 50 Swim on 0:50 Descend stroke count 1-6
]
300 Swim off (100 free / 100 back / 100 free)

Workout 2
400 Choice Warm-up
4 x 150 on 2:40 50 Choice(no-free)/100 Free
3 x [
6 x 150 Pull on 2:35 Breathe 3/5 by 50
8 x 50 Swim on 1:10 Descend stroke count 1-4
]
200 Swim off (100 free / 100 back)

Workout 3
300 Warm-up
4 x 150 on 3:10 50 Choice(no-free)/100 Free
2 x [
4 x 150 Pull on 3:05 Breathe 3/5 by 50
4 x 50 Swim on 1:30 Descend stroke count 1-4
]
100 Swim off