18:00-19:00 Simning
Plats: Aq-va-kul (bana 3-4, grunda delen)
Längre passet:
Insim
4x100m 1vf, 1arm, 1ben, 1 ss
8x50 25m skovel/25m ss
8x50 25m skovel/25m ss
12x75m A2/A3/A4
12x50m A2 fenor+paddlar st.55s
12x25m fenor. varannan löst/max st 50s
12x50m A2 fenor+paddlar st.55s
12x25m fenor. varannan löst/max st 50s
3x100m (varva ry/br/fr) v20s
200avsim
3100m
Kortare pass:
Insim
200vf
8x50m (2catch-up/2fingertoppar/2 6-kick/2 enarms)
6x25m prog 1-3
6x75 A2/A3/A4 v.20s
6x50m A2 fenor+paddlar st 1:15
6x25m fenor. varannan löst/max st 50s
6x25m fenor. varannan löst/max st 50s
50löst
4x100m ss frisim A2 v.30s
200avsim
2300m
Inga kommentarer:
Skicka en kommentar