#Tävling1 sets. warmup 2X150 on 3:00 free/back/free drill easy 4X25 on 0:35 mix drill easy [Ben-skovel/enarmsfjäril 2+2]
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1 2 groups Neptun Masters Sim Mon Sep 25 '17-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 4X150 on 2:15 free pull moderate paddles 4X100 on 1:30 free pull build paddles 4X50 on 1:00 free pull fast paddles 1600 m 6:36 am 4x50 free on 0:50 swim sprint [200m broken, max] 150 free om 4:00 drill easy [Ingen andning före eller efter vändning, 3 kickar efter varje vändning] 1950 m 6:43 am 3x 150 free on 2:30 swim moderate 4x75 free on 1:10 swim fast 150 free on 2:30 swim moderate 4x25 free on 0:35 swim fast 4050 m 7:19 am #Tävling1 totals: 4250 Meters - 7:23 am (1 hr 18 min) - stress: 128
2 #Tävling2 sets 4X150 on 2:30 free pull moderate paddles 3X100 on 1:40 free pull build paddles 4X50 on 1:00 free pull fast paddles 1500 m 6:36 am 4x50 free on 0:50 swim sprint [200m broken, max] 150 free om 4:00 drill easy [Ingen andning före eller efter vändning, 3 kickar efter varje vändning] 1850 m 6:43 am 3x 150 free on 2:40 swim moderate 4x75 free on 1:15 swim fast 100 free on 1:50 swim moderate 4x25 free on 0:35 swim fast 3800 m 7:19 am #Tävling2 totals: 4000 Meters - 7:23 am (1 hr 18 min) - stress: 122
3 2 groups Neptun Masters Sim Wed Sep 27 '17-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 3x 2X75 on 1:10 free pull moderate paddles 4X50 on 0:45 free pull build paddles 2X25 on 0:40 free pull fast paddles 1600 m 6:37 am 100 IM on 2:00 swim sprint [100m broken, max] 150 free om 4:00 drill easy [Ingen andning före eller efter vändning, 3 kickar efter varje vändning] 2x200 on 4:30 kick moderate main set m 6:43 am 2250 m 6:52 am 2x 2x75 free on 1:15 swim moderate 2X200 IM on 3:30 swim build [andra 25 av varje simsätt] 4x75 IM on 1:20 swim build [rullande medley] 4x25 free on 0:35 swim moderate 4150 m 7:26 am #Tävling1 totals: 4350 Meters - 7:30 am (1 hr 25 min) - stress: 118
4 #Tävling2 sets 3x 2X75 on 1:15 free pull moderate paddles 3X50 on 0:55 free pull build paddles 2X25 on 0:40 free pull fast paddles 1450 m 6:37 am 100 IM on 2:00 swim sprint [100m broken, max] 150 free om 4:00 drill easy [Ingen andning före eller efter vändning, 3 kickar efter varje vändning] 2x200 on 4:30 kick moderate main set m 6:43 am 2100 m 6:52 am 2x 2x75 free on 1:20 swim moderate 2X200 IM on 3:40 swim build [andra 25 av varje simsätt] 4x75 IM on 1:25 swim build [rullande medley] 2x25 free on 0:35 swim moderate 3900 m 7:25 am #Tävling2 totals: 4100 Meters - 7:29 am (1 hr 24 min) - stress: 110
5 2 groups Neptun Masters Sim Fri Sep 29 '17-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 4X150 on 2:15 free pull easy/moderate/build/fast paddles 4X100 on 1:30 free pull easy/moderate/build/fast paddles 4X50 on 1:00 free pull easy/moderate/build/fast paddles 4x100 free/butterfly on 2:15 kick moderate fins [Fenor] 4x50 free/butterfly on 1:20 kick fast kickboard [Inga fenor] 1600 m 6:36 am 2200 m 6:50 am 2x 4X100 free on 2:00 swim fast [Årsbästa +20 sek på första, sänk sedan 3 sek på varje] 100 free on 3:00 swim easy 4X50 free on 1:30 swim fast [Årsbästa +15 sek på första, sänk sedan 3 sek på varje] 100 free on 4:00 swim easy 3800 m 7:32 am #Tävling1 totals: 3800 Meters - 7:32 am (1 hr 27 min) - stress: 112
6 #Tävling2 sets 4X150 on 2:30 free pull easy/moderate/build/fast paddles 4X100 on 1:40 free pull easy/moderate/build/fast paddles 2X50 on 1:00 free pull easy/fast paddles 4x100 free/butterfly on 2:15 kick moderate fins [Fenor] 4x50 free/butterfly on 1:20 kick fast kickboard [Inga fenor] 1500 m 6:36 am 2100 m 6:50 am 2x 4X100 free on 2:00 swim fast [Årsbästa +20 sek på första, sänk sedan 3 sek på varje] 100 free on 3:00 swim easy 4X50 free on 1:30 swim fast [Årsbästa +15 sek på första, sänk sedan 3 sek på varje] 100 free on 4:00 swim easy 3700 m 7:32 am #Tävling2 totals: 3700 Meters - 7:32 am (1 hr 27 min) - stress: 109
7 2 groups Neptun Masters Sim Sun Oct 01 '17-7:40 am 50 Meters Default interval: 1:30 per #Tävling1 sets 200 on 4:00 free/back drill easy/easy 3X100 on 2:10 mix drill easy [Ben-skovel, rygg, ryggben, fr 5-takt, 25 av varje] 0 m 7:40 am 500 m 7:52 am 4X200 free on 3:00 swim moderate 4X100 free on 1:30 pull moderate paddles 4X50 free on 1:20 kick moderate 3X200 free on 3:00 swim moderate 3X100 free on 1:30 pull moderate paddles 3X50 free on 1:20 kick moderate rest on 1:00 2X200 free on 3:00 swim moderate 2X100 free on 1:30 pull moderate paddles 2X50 free on 1:20 kick moderate 200 free on 3:00 swim moderate 100 free on 1:30 pull moderate paddles 50 free on 1:20 kick moderate 4000 m 8:51 am #Tävling1 totals: 4200 Meters - 8:55 am (1 hr 15 min) - stress: 84
8 #Tävling2 sets 200 on 4:00 free/back drill easy/easy 3X100 on 2:10 mix drill easy [Ben-skovel, rygg, ryggben, fr 5-takt, 25 av varje] 0 m 7:40 am 500 m 7:52 am 3X200 free on 3:20 swim moderate 3X100 free on 1:40 pull moderate paddles 4X50 free on 1:20 kick moderate 3X200 free on 3:20 swim moderate 3X100 free on 1:40 pull moderate paddles 3X50 free on 1:20 kick moderate rest on 1:00 2X200 free on 3:20 swim moderate 2X100 free on 1:40 pull moderate paddles 2X50 free on 1:20 kick moderate 200 free on 3:20 swim moderate 100 free on 1:40 pull moderate paddles 50 free on 1:20 kick moderate 3700 m 8:51 am #Tävling2 totals: 3900 Meters - 8:55 am (1 hr 15 min) - stress: 78
#Tävling1 sets. warmup 2X100 on 2:10 free/back drill easy/easy [Allt löst] 4X50 on 1:10 drill easy [skovel-ben/frisim 3-andning]
2 groups Neptun Masters Sim Mon Aug 07 '17-6:05 pm 50 Meters Default interval: 1:30 per 100 -----------------------------------------------------------------------------------------------------------------------------
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