Simning SC Neptun

warmup [Insim]
200 free

main set 1 [Pull&Paddles]
2x
125 free on 2:15 pull paddles
100 free on 1:45 pull paddles
3x75 free on 1:20 pull paddles
4x50 free on 0:55 pull paddles
4x25 free on 0:30 pull paddles
rest on 0:30

main set 2 [Ben med fenor]
2x
150 kick
50 free

main set 3 Håll tävlingsfart 200m]
50 free on 2:00 swim easy
4x50 free on 1:30 swim sprint
50 free on 2:00 swim easy