0 m 6:05 am warmup 6x75 mixed on 1:40 mix drill easy [1:a fr/ry, 2:a enarmsfjäril2+2/frisim, mitte 25an ryggben]
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1 Kondition Neptun Masters Sim Mon Jan 14 '19-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 100 free on 1:30 pull paddles moderate 75 free on 1:10 pull paddles moderate 50 free on 0:45 pull paddles moderate 25 free on 0:30 pull paddles moderate 1450 m 6:31 am 50 mix on 2:00 swim easy 3x 1800 m 6:41 am 6x75 free on 1:10 swim build/build/easy [flytta den lösa 25 ett steg tidigare varje lopp] 3x100 free on 1:35 swim moderate/build/fast [Fart 1-3] rest on 1: m 7:19 am #Tävling1 totals: 4250 Meters - 7:23 am (1 hr 18 min) - stress: 105
2 #Tävling2 sets 100 free on 1:40 pull paddles moderate 75 free on 1:15 pull paddles moderate 50 free on 0:55 pull paddles moderate 25 free on 0:30 pull paddles moderate 1350 m 6:31 am 50 mix on 2:00 swim easy 3x 1700 m 6:41 am 6x75 free on 1:15 swim build/build/easy [flytta den lösa 25 ett steg tidigare varje lopp] 100 free on 1:45 swim build/fast [En lös, en hård] rest on 1: m 7:17 am #Tävling2 totals: 3850 Meters - 7:21 am (1 hr 16 min) - stress: 96
3 Kondition Neptun Masters Sim Wed Jan 16 '19-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 150 free on 2:15 pull paddles moderate 100 free/free/free/breaststroke on 1:40 pull paddles moderate 1450 m 6:31 am 50 mix on 2:00 swim easy 1800 m 6:41 am 100 free on 1:35 swim moderate 4x25 im on 0:30 swim build 100 free on 1:35 swim moderate 4x50 im on 1:00 swim build 100 free on 1:35 swim moderate 4x100 im on 1:45 swim build 50 free on 1:00 swim fast rest on 1: m 7:23 am #Tävling1 totals: 4200 Meters - 7:27 am (1 hr 22 min) - stress: 109
4 #Tävling2 sets 125 free on 2:05 pull paddles moderate 100 free/free/free/breaststroke on 1:50 pull paddles moderate 1350 m 6:31 am 50 mix on 2:00 swim easy 1700 m 6:41 am 50 free on 1:00 swim moderate 4x25 im on 0:30 swim build 100 free on 1:45 swim moderate 4x50 im on 1:00 swim build 100 free on 1:45 swim moderate 4x100 im on 1:50 swim build 50 free on 1:00 swim fast rest on 1: m 7:23 am #Tävling2 totals: 4000 Meters - 7:27 am (1 hr 22 min) - stress: 104
5 Kondition Neptun Masters Sim Fri Jan 18 '19-6:05 am 25 Meters Default interval: 1:30 per #Tävling1 sets 200 free on 3:00 pull paddles moderate 150 free on 2:15 pull paddles moderate 100 free on 1:30 pull paddles moderate 50 free on 1:00 pull paddles moderate 1450 m 6:31 am 100 mix on 4:00 swim easy 1850 m 6:43 am [100m lopp där vi minskar vilan 5 sek varje lopp tills det inte går längre. Räkna 100m lopp för att jämföra när vi kör serien igen] 1100 free on 2:00/1:55/1:50/1:45/1:40/1:35/1:30/1:25/1:20/1:15/1:10/1:05 swim fast 100 mix on 4:00 swim easy main set free on 3:00 swim easy 200 butterfly on 3:30 swim fast 3150 m 7:06 am 3450 m 7:12 am #Tävling1 totals: 3650 Meters - 7:16 am (1 hr 11 min) - stress: 81
6 #Tävling2 sets 150 free on 2:30 pull paddles moderate 100 free on 1:40 pull paddles moderate 50 free on 1:00 pull paddles moderate 1350 m 6:31 am 100 mix on 4:00 swim easy 1750 m 6:43 am [100m lopp där vi minskar vilan 5 sek varje lopp tills det inte går längre. Räkna 100m lopp för att jämföra när vi kör serien igen] 1100 free on 2:00/1:55/1:50/1:45/1:40/1:35/1:30/1:25/1:20/1:15/1:10/1:05 swim fast 100 mix on 4:00 swim easy main set free on 3:00 swim easy 200 butterfly on 3:30 swim fast 3050 m 7:05 am 3350 m 7:12 am #Tävling2 totals: 3550 Meters - 7:16 am (1 hr 11 min) - stress: 79
7 Gnet Neptun Masters Sim Sun Jan 20 '19-7:40 am 50 Meters Default interval: 1:30 per #Tävling1 sets 4x50 on 1:10 mix drill easy [1:a ben+skovel, 2:a ryggsim, 3:e Zipper, 4:e frisim] [alternativ egen vila 20 sek] 1500 free on 22:30 swim easy/moderate/biold [fart1-3, 500 av varje] 3x400 free on 6:00 pull moderate paddles 800 free on 12:00 swim moderate 3x200 free on 3:00 pull moderate paddles 0 m 7:40 am 200 m 7:46 am 4x50 free on 1:15 swim sprint[fart 1-4] 200 on 4:00 drill easy [egna drills och avsimningsövningar] 4300 m 8:48 am 4500 m 8:53 am #Tävling1 totals: 4700 Meters - 8:57 am (1 hr 17 min) - stress: 97
8 #Tävling2 sets 4x50 on 1:10 mix drill easy [1:a ben+skovel, 2:a ryggsim, 3:e Zipper, 4:e frisim] [alternativ egen vila 20 sek] 1500 free on 25:00 swim moderate [fart1-3, 500 av varje] 400 free on 6:40 pull moderate paddles 800 free on 13:20 swim moderate 3x200 free on 3:20 pull moderate paddles 0 m 7:40 am 200 m 7:46 am 4x50 free on 1:15 swim sprint[fart 1-4] 200 on 4:00 drill easy [egna drills och avsimningsövningar] 3900 m 8:48 am 4100 m 8:53 am #Tävling2 totals: 4300 Meters - 8:57 am (1 hr 17 min) - stress: 96
#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]
![#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]](/thumbs/93/113453746.jpg "#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 -----------------------------------------------------------------------------------------------------------------------------
#Tävling1 sets. warmup 2X150 on 3:00 free/back/free drill easy 4X25 on 0:35 mix drill easy [Ben-skovel/enarmsfjäril 2+2]
![#Tävling1 sets. warmup 2X150 on 3:00 free/back/free drill easy 4X25 on 0:35 mix drill easy [Ben-skovel/enarmsfjäril 2+2]](/thumbs/92/109404956.jpg "#Tävling1 sets. warmup 2X150 on 3:00 free/back/free drill easy 4X25 on 0:35 mix drill easy [Ben-skovel/enarmsfjäril 2+2]")
2 groups Neptun Masters Sim Mon Sep 25 '17-6:05 am 25 Meters Default interval: 1:30 per 100 -----------------------------------------------------------------------------------------------------------------------------
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