Måndagen 14 mars (Simning - drop in)

Simhallsbadet 50m
Drop-in kl. 6:00-8:00 lanes 3-5 long course
Drop-in kl. 19:30-21:00 lanes 4-6 short course

You can do the following pass or bring your own!

600 warm up with fins (200 swim + 100 kick x 2)
6 x 100 start 2:00 kick/drill/non-free/free by 25
3 x 200 Swim start 3:15
3 x 200 Swim start 3:05 descend 1-3
6 x 100 Swim start 1:40
6 x 100 Swim start 1:30 descend 1-3
12 x 50 Pull start 1:00
12 x 50 Pull start :50 descend 1-4
200 Recovery

600 warm up with fins (100 swim + 100 kick x 2)
6 x 100 start 2:30 kick/drill/non-free/free by 25
3 x 150 Swim start 3:00
3 x 150 Swim start 2:50 descend 1-3
4 x 100 Swim start 1:55
4 x 100 Swim start 1:45 descend 1-2
9 x 50 Pull start 1:05
9 x 50 Pull start :55 descend 1-3
200 Recovery

400 warm up with fins (100 swim + 100 kick x 2)
4 x 100 20 sec rest kick/drill/non-free/free by 25
3 x 150 Swim 20 sec rest 3:00
3 x 150 Swim 15 sec rest 2:50 descend 1-3
3 x 100 Swim 20 sec rest 1:55
3 x 100 Swim 15 sec rest descend 1-3
6 x 50 Pull 15 sec rest 1:05
6 x 50 Pull 20 sec rest :55 descend 1-2
100 Recovery