Söndagen 29 maj (Simning)

Swimming @ Simhallsbadet
15:00 - 16:00 lanes 1-6, 16:00-17:00 lanes 6-8

Workout 1
4 x 100 drill/swim
4 x 100 kick

No set distance. Swim easy to nearest wall.
4 x (6 strokes polo swim (head up free) + 10 strokes normal swim)

10 x 50 start in the water - no push (in-water start simulation) not touching the bottom, 1st 25m fast, 2nd 25m easy, rest 20 sec

4 x 100 free/back swim (hold form)

10 x 50 start from a dive (dive-start simulation), 1st 25m fast, 2nd 25m easy, rest 30 sec

4 x 100 free/back swim (hold form)

10 x 50 from a push @ 1500m pace -2 sec, start= pace time + 20 (Round up or down to nearest 5 second interval.)

4 x 100 free/back swim (hold form)

Total = 3600m

Workout 2
4 x 100 drill/swim
4 x 100 kick

No set distance. Swim easy to nearest wall.
3 x (6 strokes polo swim (head up free) + 10 strokes normal swim)

8 x 50 start in the water - no push (in-water start simulation) not touching the bottom, 1st 25m fast, 2nd 25m easy, start

3 x 100 free/back swim (hold form)

8 x 50 start from a dive (dive-start simulation), 1st 25m fast, 2nd 25m easy

3 x 100 free/back swim (hold form)

8 x 50 from a push @ 400/750m pace -2 sec, start= pace time + 20 (Round up or down to nearest 5 second interval.)

3 x 100 free/back swim (hold form)

Total = 2975m