Måndagen 28 September

Simning

Drop-in

6:00-7:30 (lanes 1-5 deep side) or 19:30-21:00 (lanes 4-6 - deep side)

Doors unlock ca 5:50.

100-200 swim

4 x 50

3 x 100 acc 1-4/25

100 over-rotation backstroke

2-3x (

400 neg split, r30

6 x 50 @ pace 2nd 200m, r20

100 easy swim

2 x 50 fast, r30

)

100-200 over-rotation backstroke

12 x 25 fast kick, r20