Söndagen 18 december (Simning)

@Simhallsbadet

9:00-11:00 Lanes 7-8 on the shallow side

15:00-16:00 Lanes 2-4 on the deep side

Workout 1
600 warm up (200 swim/100 kick, repeat)
4 x 50 Kick
4 x 50 Catch-up drill)
4 x 50 25 right arm + 25 left arm
4 x 50 25 Polo swim w/ dolphin kick + 25 swim
2-4 x [ 200 Pull + 3 x 50 FAST! + 1 x 50 recovery]
400 IM or Free (25 kick + 25 drill + 25 swim + 25 free)
2-4 x [100 IM (smooth) + 3 x 25 choice FAST! + 1 x 25 recovery]
200 out

Workout 2
600 warm up (200 swim/100 kick, repeat)
4 x 50 Kick
4 x 50 Catch-up drill)
4 x 50 25 right arm + 25 left arm
4 x 50 25 Polo swim w/ dolphin kick + 25 swim
200 Pull + 3 x 50 FAST! + 1 x 50 recovery
300 IM or Free (25 kick + 25 drill + 25 swim + 25 free)
200 out