Söndag 3 december (Simning)

@Simhallsbadet

9:00-11:00 Lanes 6-8 deep side 50m pool

Workout 1
400 Swim
8 x 50 Kick/Swim + Drill/Swim
4 x75 Kick 1-4, rest 15-20 sec
3 x [
400 Pull Count strokes
8 x 25 Desc 1-4, 5-8 Count strokes, rest 10 sec
]
8 x 50 Swim 25 Easy + 5 sec + 25 Fast, rest 30 sec
6 x 75 Desc 1-3, 4-6, rest 15 sec
400 Swim - Repeat 50 FR + 50 Choice

Workout 2
300 Swim
6 x 50 Kick/Swim + Drill/Swim
4 x75 Kick 1-4, rest 15-20 sec
2 x [
300 Pull Count strokes
6 x 25 Desc 1-4, 5-8 Count strokes, rest 10 sec
]
4 x 50 Swim 25 Easy + 5 sec + 25 Fast, rest 30 sec
4 x 75 Desc 1-3, 4-6, rest 15 sec
300 Swim - Repeat 50 FR + 50 Choice