söndagen 4 december (Simning)

@Simhallsbadet
9:00-11:00 Lanes 1-3 deep side
15:00-16:00 Lanes 3-5 deep side

Workout 1

2 x 150 swim + 50 kick + 50 drill
6x75 start 1:50 (back/breast/free by 25)
300 pull (3/3 breathing pattern by 50)
6x75 start 1:40 (25 free drill/50 swim)
300 pull (3/5 breathing pattern by 25)
6x75 start 1:30 (build each 75 to FAST)
300 pull (No Walls)
6x75 start 1:20 (make the interval!)
200 out

Workout 2
2 x 150 swim + 50 kick
6x50 w/:20 rest (non-free/free by 25)
200 pull (3/5 breathing pattern by 25)
6x50 w/:15 rest (25 free drill/25 swim)
200 pull (3/7 breathing pattern by 25)
6x50 w/:10 rest (build each 50 to FAST)
200 pull (No Walls)
6x50 w/:05 rest (all strong effort!)
100 out