Måndagen 16 maj (Simning)

Simhallsbadet
6:00-8:00 Lanes 3-5 long course
19:30-21:00 Lanes 4-6 short course

Workout 1

300 swim + 100 kick + 300 pull + 100 kick
6x100 swim start 1:30 (descend 1-6)
6x100 pull start 1:30 (descend 1-6)
500 (50 swim/25 drill/25 kick)
400 (50 free/50 non-free)
6x100 swim start 1:20 (all strong)
6x100 pull start 1:20 (all strong)
200 choice cool down

Workout 2

200 swim + 100 kick + 200 pull + 100 kick
4x100 swim start 2:00 (descend 1-4)
4x100 pull start 2:00 (descend 1-4)
400 (50 swim/25 drill/25 kick)
300 (50 free/50 non-free)
4x100 swim start 1:50 (all strong)
4x100 pull start 1:50 (all strong)
200 choice cool down

Workout 3
200 swim + 50 kick + 200 pull + 50 kick
4x100 swim w/20s rest (descend 1-4)
4x100 pull w/20s rest (descend 1-4)
300 (50 swim/25 drill/25 kick)
300 (50 free/50 non-free)
200 choice cool down