Onsdag 30 november

Core/Styrka 17:30-18:00
Simning 18:00-19:00

Längre pass

Insim
300m (50fr+25tk+25ry)
16x25m st 40-45s
4st ry/br
4st fr prog 1-4
4st ry/br
4st fr prog 1-4

2 varv
200fr A2 v.30s
4x50 A4 st. 50s
100 A2 v.30
2x50 A4 st.50

8x75m 50m benspark+25m ss frisim med fenor. v.15s
prog 1-4

4x100m medley A2 v.20s

200avsim


Kortare pass

Insim
200m (25fr+25tk+25+ry+25ss)
8x25m fr prog 1-4 v.15s

3 varv
100fr A2 v.20
4x25 A4 v.15
50fr A2 v.20
2x25 A4 v.15

4x75m (25m benspark+25fr ss+25m benspark) med fenor v. 20s

4x50m (25ry+25br) v.20

200avsim