v46 - 2011

2014-04-07   Ryan Provencher

Back to Basics med lite fart

Tisdag (3100)

200 vf
8x75 sk+bn+tek
16x25 various sprints
16x50 tennessee turns
6x50 undervatten ben med fenor

8x100 --> Dec 4-1  2x100  st 1:35-2:00

Onsdag (2100)

200 vf

50 ben, 100 ss, 200 spec tek, 300 arm
50 ben, 100 ss, 200 spec tek
50 ben, 100 ss,
50 ben

50'r vf simma a3+ 1-9 + en max
4x st :50-1:05
3x st :45-1:00
2x st :40-:55
1st max

200 bad

Torsdag Postal-Sim (3000)

200 ss
200 ben
200 tek
200 arm
200 ss

20x 25 ss  st:40
4x
-3 armtag spec, resten fr
-4 armtag spec, resten fr
-5 armtag spec, resten fr
-25 spec
-25 fr

50 eller 100 postal

8x 75 arm st 1:10-1:30
-middle 25 breast

300 ben  50 a2 + 25 a3

8x 50 spec st1:05  (25 fr/25 spec)

200 bad

Söndag distans/Medley (ca 3100-4000)