Simning SC Neptun

warmup [Insim]
200 free

main set 1 [Uppstartsserie m fenor]
3x
25 free on 0:35 [överdriven benspark]
25 free on 0:35 (10 fast 15 easy)
25 free on 0:35 [löst, max en andning]
25 free on 0:35 (10 fast 15 easy)

main set 2 [Ben fenor]
3x
4x25 on 0:40 kick sprint
---
50 löst

main set 3 [paddles & pull]
4x
150 free on 2:40 moderate
50 free on 0:55 fast
100 free on 1:45 fast
50 free on 0:55 fast
rest on 0:30

main set 4 [fart med paddles & fins]
100 free on 1:40 fast
3x50 free on 0:55 fast