Långpass

tor 1/1 00:00


Insim (500)
3×100 vf F1→F3
4×50 medley

Ben o armar (1750)
8×25 benspark flutter m platta
4×200 arm m paddlar o dolme, start 3:30/ 3:40/4:00
6×25 benspark flutter m platta
3×200 arm m paddlar o dolme, start 3:30/ 3:40/4:00

Negativt! (1050)
400 fr ss negativ split
2×300 fr ss 1:a 100 @ CSS+10, 2:a 100 @ CSS+5, 3:e 100 @ CSS
50 mellanbad

Serie fem (1000)
5×100 fr ss, start 1:50/2:00/2:20
50 mellan bad
5×50 ry ss m fenor
50 mellanbad
5×25 fj m fenor
25 fr max m fenor

Avbad (200)
200 ry/dry

Summa 4500

Organisatör: Joacim Marklund