Simning SC Neptun

warmup [Insim]
250 free

main set 1 [Uppstart m fenor]
3x
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]
5x
75 on 1:30
2x25 on 0:30 (15 sprint 10 easy)
75 on 1:30
25 on 0:30 sprint
rest on 0:30

25 on 0:30 easy [transport]

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

main set 4 [Sammansatt m fenor&paddlar]
6x50 @0:55