Simning SC Neptun

warmup [Insim]
200 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]
3x
2x100 free on 1:50
3x50 free on 1:00
rest on 0:30

main set 3 [Ben med fenor]
6x
2x25 backstroke on 0:40 kick
25 free on 0:40 swim

main set 4 [Sammansatt m fenor]
2x
2x50 free on 1:30 easy
4x50 free on 1:30 sprint
4x25 free on 0:40 sprint
rest on 1:00