Söndag 18 december 10:00

Plats: Aq-va-kul

Simning 10:00-11:00
Core 11:00-11:30

Längre pass:
Insim
300vf (blanda arm, ben, tk, ss)
6x50 teknikövningar v.10s
8x25m prog 1-4 st. 40s

8x150m A3 s 2:15-2:30

6x(75 fj/ry/br+50 fr) A2 v. 15s

200avsim

Kortare pass:
Insim
100vf
6x50 teknikövningar v.10s
4x25m prog 1-4 v.15s

4x75m A3 v.20s
4x50m A3 v.15s
4x25m A3 v.10s

16x25m paddlar+fenor A2 DPS. v.15s

6x50m benspark+fenor. A2 v.15s

200avsim