Måndagen 19 december (Simning)

@Simhallsbadet

6:00-8:00 Lanes 3-5 Long course

Workout 1
300 swim + 200 pull + 100 kick
300 IM (kick/drill/swim by 25) + 200 pull (3/5 breathing by 50) + 100 kick (25 FAST/25 easy)
300 swim (50 strong/50 easy) + 200 pull + 100 dolphin kick on back
300 swim (100 easy/100 medium/100 strong) + 200 pull (buoy between ankles) + 100 kick
300 swim or 3 x 100 reverse IMs) + 200 pull (50free/50backstroke) + 100 kick (FAST!)
3 x 100 swim + 2 x 100 swim + 1 x 100 swim (FAST!)
300 swim (descend stroke count by 1 each 50) + 200 pull (descend by 50) + 100 (easy)

Workout 2
200 swim + 200 pull + 100 kick
200 (free/non-free by 25) + 200 pull (3/5 breathing by 50) + 100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy) + 200 pull
200 swim (50 easy/50 strong) + 100 pull (buoy between ankles) + 100 kick
200 swim + 200 pull + 100 kick (FAST!)
12x50 swim (reduce interval 5 sec every 4th 50m)
300 swim (50 regular/50 with 2 strokes less) + 200 pull (descend by 50) + 100 (easy)

Workout 3
200 swim + 200 pull + 100 kick
200 (free/non-free by 25) + 200 pull (3/5 breathing by 50) + 100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy) + 200 pull
200 swim (50 easy/50 strong) + 100 pull (buoy between ankles) + 100 kick
8x50 swim w/:10 rest
200 pull (descend by 50) + 100 (easy)