Jul 6, 2019 – Simklubben Poseidon

Workout AM

08:00 to 08:45 – Individual warm-up (dryland)

09:00 to 09:40 – Individual warm-up (pool)
1200-1500 choice meet warm-up

09:50 to 10:30 – “Racing

• Stroke: 150 stroke (equal or better than 200 split)
• Distance: 250 free (equal or better than 400 split)
• Medley: 250 “IM” as 50 fly, 50 back, 50 breast, 100 free (equal or better as last 100 in 400 IM)

• 50 choice w/fins & paddles

[ individual loosen between as needed (if lane space available) ]

10:30 to 11:00 – Swim down
3×100 as 50 free (25 overkick, 25 DPS), 50 back @1’40
3×100 as 35-25-15 free decreasing speed, finish easy back @1’50

3×50 free decrease # of strokes & breaths 1.-3. @1’
50 double arm back easy

WORKOUT TOTAL: 2250

Workout PM

15:00 to 15:45 – Individual warm-up (dryland)

16:00 to 16:40 – Individual warm-up (pool)
800-1200 choice meet warm-up

16:50 to 17:30 – “Racing

• Stroke: 75 stroke or 100 stroke broken (2×50 R10”)
• Distance: 100 choice or 200 free broken (4×50 R10”)
• Medley: 100 choice or 200 IM broken (4×50 R10”)

• 25 choice w/fins & paddles OR 15-25 choice sprint

[ individual loosen between as needed (if lane space available) ]

17:30 to 18:00 – Swim down
6×50 free as 25 overkick, 25 DPS @55”
3×50 as 35-25-15 free decreasing speed, finish choice easy @1’05
2×50 choice as 25-15 no breath, finish regular swim @1’10
50 double arm back easy

WORKOUT TOTAL: 1500