Tisdagen 5 augusti (Simning)

Simning på Segevångsbadet
kl. 5:45 - 7:00
Kategorier A - E
10 minute round swim (non-free every 4th 50m)
1-3 x (
      150 swim rest 10-15s
      150 kick rest 10-15s
      150 pull rest 10-15s
      150 non-free rest 10-15s
)
500 BROKEN
Kategori A & B:
broken as: 100 @2:00, 2x50 @ :60, 4x25 @ :30, 2x50 @ :60, 100 @ 2:00
Kategori C:
broken as: 100 @ 2:30, 2x50 @ 1:15, 4x25 @ :40, 2x50 @ 1:15, 100 @ 2:30
Kategori D&E:
broken as: 100, 2x50, 4x25, 2x50, 100 with :30 rest between each
6-8x75 @ 1:30/2:00/rest 15s (25 kick, 50 swim)
6-8x50 @ 0:55/1:10/vkick 10s (start Deep-side, turn in the middle of the pool, vertical kicking during rest period)
200-400 cool down (100 swim/100 pull)