Simning SC Neptun

Warmup [Insim]
200 free

main set 1 [Uppstart m fenor]
2x
25 free on 0:35 [löst frisim]
25 free on 0:35 (10 sprint 15 easy)
25 free on 0:35 [löst frisim]
25 free on 0:35 (10 sprint 15 easy)

main set 2 [Armserie pull&paddles]
3x100 free on 1:45
4x25 free on 0:35

main set 3 [Ben med fenor]
4x
2x25 backstroke on 0:40 kick
25 free on 0:40 swim

main set 4 (Hårt m fenor, löst m dolme)
50 free on 1:15 swim easy
50 free on 1:15 swim fast
2x50 free on 1:15 swim easy
2x50 free on 1:15 swim fast
3x50 free on 1:15 swim easy
3x50 free on 1:15 swim fast
rest on 1:00
4x50 free on 1:30 swim easy
4x50 free on 1:30 swim fast
3x50 free on 1:30 swim easy
3x50 free on 1:30 swim fast
2x50 free on 1:30 swim easy
2x50 free on 1:30 swim fast
50 free on 1:30 swim easy
50 free on 1:30 swim fast