Onsdag 27 juni

Simning

Plats: Segevångsbadet


17:30-18:00 Egen landträning/core
18:00-19:00 Simning


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 

16x50 ss fr+fenor s50s-1min
4st enarms
4st prog 1-4
4st 6-kick/armtag
4st all out...

200 avsim


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

1-3 varv
150fr A2 v.20
6x25 A4 v.15
50fr A2 v.20
2x25 A4 v.15 

8x50 ss fr+fenor s50s-1min
2st enarms
2st prog 1-2
2st 6-kick/armtag
2st all out...

200 avsim