Måndagen 28 mars (Simning)

Simhallsbadet

kl. 8:00-10:00 (lanes 7-8 long course)

Workout 1
500 choice warm up
3x300 start 4:45 (50 kick/100 swim, repeat)
3x300 pull start 4:00 (strong effort)
1x400 IM (kick/drill/swim/freestyle by 25)
3x300 start 4:30 (100 free/100 IM/100 free)
6x150 swim start 2:15 (descend 1-3, 4-6)
200 cool down

Workout 2
400 choice warm up
3x300 w/:30 rest (50 kick/100 swim, repeat)
2x250 pull start 4:30 (strong effort)
1x300 (kick/drill/swim by 25)
3x200 start 4:10 (25 non-free/75 free, repeat)
6x100 swim start 2:00 (descend 1-3, 4-6)
200 cool down