Måndagen 2 Maj (Simning)

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

Workout 1
600 Warm-up (100 swim + 100 kick + 100 drill, repeat)
4 x 100 start 1:30 w/fins (50 kick/50 swim)
400 IM (25 Kick/25 drill/25 Swim/25 free)
4 x 50 start :50 (Fingertip drag(push) drill)
200 swim (no walls)
4 x 50 start :55 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4 x 50 IM start 1:00 (25 drill/25 swim)
600 (200 pull/200 IM/200 pull)
4 x [2x50 start :60 (Kick)
2 x 100 start 1:30 (Swim)]
4 x 75 start 1:30 (with band only)
200 cool down

Workout 2
600 Warm-up (100 swim + 100 kick + 100 drill, repeat)
4x100 start 1:45 w/fins (50 kick/50 swim)
4x50 start 1:00 (Fingertip drag(push) drill)
200 swim (no walls)
4x50 start 1:05 (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 start 1:15 (25 non-free/25 free)
3 x [2x50 start 1:15 (Kick)
2x100 start 1:50 (Swim)]
200 cool down

Workout 3
600 Warm-up (100 swim + 100 kick + 100 drill, repeat)
4x100 w/:15 rest w/fins (50 kick/50 swim)
4x50 w/:10 rest (Fingertip drag(push) drill)
200 swim (no walls)
4x50 w/:15 rest (Single Arm drill)
400 Pull (200 easy/200 Strong)
4x50 w/:10 rest (25 non-free/25 free)
200 cool down