Tisdagen 29 juli (simning)

Simning på Segevångsbadet

kl 5:45-7:00

Kategori A-C

1x400 (25 Swim/25 Kick/25 Drill/25 Build)

1x300 (50 Kick/50 Drill/50 Swim)

4x50 w/:10 rest (25 Drill/25 Swim)

4x50 w/:10 rest (acc 1-4)

-----------------------------------------------------

3x (

4x150 w/:30 rest w/fins (50 non-free/100 Fr Build) 

+

3x100 w/:30 rest (25 FAST!/50 easy/25 FAST!)

+

200 glide

)

-----------------------------------------------------

Open Water (after Main series)

1x1000 Pull (25 3-Point Drill/75 Pull)

-----------------------------------------------------

1x100 out

Kategori D & E

1x300 (25 Swim/25 Kick/25 Drill/25 Build)

2x150 (50 Kick/50 Drill/50 Swim)

4x50 w/:10 rest (25 Drill/25 Swim)

4x50 w/:10 rest (acc 1-4)

------------------------------------------------

2x (

2x150 w/:30 rest w/fins (50 non-free/100 Fr Build) 

+

2x100 w/:30 rest (25 FAST!/50 easy/25 FAST!)

+

100 glide

)

------------------------------------------------

Open Water (after Main series)

1x600 pull (25 3-point drill, 75 pull)

-----------------------------------------------

100 out