Söndagen 1 Mars (Simning)

Simning kl. 8:45 - 10:15 på Aq-va-kul


Warm-up:
2 x (1 x 25 + 2 x 25 + 3 x 25)
     1 x 25: Dolphin dive + hand stand
     2 x 25: Position 11 glide --> "Rope-pull" w/steady "light" kick
     3 x 25: Glide rotation

P/F:
3 x (1 x 100 + 2 x 50 + 4 x 25) Build 1-3
     1 x 100: 25 Head-up + 50 Catch-up + 25 Head-up
     2 x 50: Build - reduce DPS
     4 x 25: Min/Max

Main set:
3 x 50 @ PB+3s + 4 x 25 Max + 2:00 rest
2 x 50 @ PB+2s + 6 x 25 Max + 2:00 rest
1 x 50 @ PB+1s + 8 x 25 Max + 2:00 rest

• Category A&B - 3 sets
• Category C - 2 sets
• Category D & E - 1 set

Cool Down:

5 x 100 Kick (no board)