Måndagen 7 december (Simning)

Tid: kl. 6:00 eller kl. 19:30
kl. 6:00 (banor 1-5 på den djupa sidan)
kl. 19:30 (banor 4-6 på den djupa sidan)

Workout 1:
600 (100 swim + 50 kick)
600 pull (breathe 3/5 by 100)
6 x 100 @ 2:00 desc 1-3
400 w/fins (no walls)
6 x 100 @ 1:45 desc 1-3
400 w/fins (no walls)
6 x 100 @ 1:30 desc 1-3
400 w/fins (no walls)
400 cool down (100 non-free + 100 free)

Workout 2:
600 (100 swim + 50 kick)
600 pull (breathe 3/5 by 100)
6 x 100 @ 2:00 desc 1-3
400 w/fins (no walls)
6 x 100 @ 1:45 desc 1-3
400 w/fins (no walls)
400 cool down (100 non-free + 100 free)

Workout 3:
300 (100 swim + 50 kick)
300 pull (breathe 3/5 by 100)
6 x 100 rest 30sec desc 1-3
400 w/fins (no walls)
3 x 100 rest 20sec desc 1-3
200 w/fins (no walls)
200 cool down (100 non-free + 100 free)