Måndagen 3 oktober (Simning)

@ Simhallsbadet
Door can be opened from 5:45 but no swimming until 6:00.
Lanes 3-5 available 6:00-8:00
*Please respect lane assignment and times.

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 Out

= 4300m

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 Out

= 3100m

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

= 2100m