4 x 5 x 100 MEDLEY SWIMMING SISTA 25 MAX FART 3 THRESHOLD.
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1 lör 7 nov :45 fm - 11:55 fm (130 mins) Distance: 5400 LCM ELASTIK, 6x [3x10 på varje övning], ØVELSE 3-4-8, ARMBØJ, SKULDERARMBØJ, SQUATS, CHRUNCH, DUKA: flaggor, linor, personlig utrustning, vattenflaska, toalett,, PROJEKT 12 8 x 100 MEDLEY SWIMMING WARM UP FART 1 RECOVERY/WARM UP. 01: x 25 FREESTYLE SWIMMING ZOOMERS FART 5 SPRINT MAX ( :45 HYPOXIC 4 x 5 x 100 MEDLEY SWIMMING SISTA 25 MAX FART 3 THRESHOLD. 01:45 Omvänd ordning 50 OWN CHOICE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 02:00 1 x 200 SPECIAL BEN WARM UP FART 2 ENDURANCE. 04:30 12 x 100 SPECIAL BEN FART: BEST AVERAGE FART 3 THRESHOLD. 01:45 / 12 x 02:05 9:45 fm 10:00 fm 10:03 fm 10:19 fm 10:32 fm 10:35 fm 11:19 fm 11:45 fm Page 1
2 fre 6 nov :15 em - 7:20 em (125 mins) Distance: 4700 SCM 1 x INSIM 2100 meter 400 OWN CHOICE FART 1 RECOVERY/WARM UP. 08:00 FOCUS: TECHNIQE, UNDERWATER, ROTATION 6 x 50 OWN CHOICE FART 1 till 3 FART 5 SPRINT MAX ( :00 Build 85-90% 6 x 50 SPECIAL BEN FARTLEK 25/25 FART 5 SPRINT MAX ( : TEKNIK/DRILLS TEKNIK: Blandade teknikövningar FART 2 ENDURANCE. 05:00 25 enarms vä, 25 enarms höger, 50 1,2,3,4,3,2,1 8 x 25 UV SWIM FART 5 SPRINT MAX ( :45 8 x 50 SPECIAL RACE PACE 400+ FART 3 THRESHOLD. 00: OWN CHOICE FART 1 RECOVERY/WARM UP. FOCUS: CATCH, FEEL! BREATHING 12 x 100 SPECIAL BEN BEN: Fartlek FART 3 THRESHOLD. 02:00 50 ben 50 svøm, 50 svøm 50 ben, 100 ben, 100 svøm, BEN = MAX, SVØM = A2 2 x 18 x 25 SPECIAL FARTLEK 50/50 FART 5 SPRINT MAX ( :45 "PAIN IS TEMPORARY, PRIDE IS FOREVER", 1 ez 1 hard, 1 ez 2 hard, 1 ez 3 hard, 3 ez 1 hard, 2 ez 1 hard, 1 ez 1 hard MAX=SPECIAL LÖS=VALFRI 5:15 em 5:30 em 6:14 em 6:39 em 6:42 em 7:10 em Page 2
3 tors 5 nov :15 em - 7:14 em (119 mins) Distance: 5050 SCM personlig utrustning, vattenflaska, toalett 1 x 400 MEDLEY FART 2 ENDURANCE. 06:00 25 kick, 25 drill, 50 swim 6 x 125 FREESTYLE SISTA 25 MAX FART 5 SPRINT MAX ( :00 Last 25: 1 fr, 1 spec 16 x 25 BUTTERFLY SWIMMING ZOOMERS FART 5 SPRINT MAX ( :45 1 x 100 SPECIAL BEN FART 3 THRESHOLD. 02:15 5 x 100 MEDLEY SWIMMING FART 2 ENDURANCE. 01:45 2 x 100 SPECIAL BEN FART 3 THRESHOLD. 02:15 4 x 100 MEDLEY SWIMMING FART 2 ENDURANCE. 01:45 3 x 100 SPECIAL BEN FART 3 THRESHOLD. 02:15 3 x 100 MEDLEY SWIMMING FART 2 ENDURANCE. 01:45 4 x 100 SPECIAL BEN FART 3 THRESHOLD. 02:15 2 x 100 MEDLEY SWIMMING FART 2 ENDURANCE. 01:45 5 x 100 BUTTERFLY BEN ZOOMERS FART 5 SPRINT MAX (50+ 02: MEDLEY SWIMMING FART 2 ENDURANCE. 01:45 5:15 em 5:30 em 5:49 em 6:02 em 6:05 em 7:04 em Page 3
4 tors 5 nov :45 fm - 7:30 fm (105 mins) Distance: 3000 SCM 3000 OWN CHOICE SWIMMING WARM UP FART 2 ENDURANCE. 90:00 5:45 fm 6:00 fm Page 4
5 ons 4 nov :30 em - 7:53 em (83 mins) Distance: 2800 SCM 1 x INSIM 1900 meter 400 OWN CHOICE FART 1 RECOVERY/WARM UP. 08:00 4 x 100 OWN CHOICE BUILD/ACC FART 2 ENDURANCE. 02:00 4 x 50 OWN CHOICE BUILD/ACC FART 2 ENDURANCE. 01: OWN CHOICE BEN FART: RED ZONE FART 2 ENDURANCE. 05:00 6 x 50 TEKNIK/DRILLS TEKNIK: Blandade teknikövningar FART 1 RECOVERY/WARM UP. 01:30 SGS/SVS 8 x 25 SPECIAL SWIMMING FART 5 SPRINT MAX ( :30 18 x 50 SPECIAL SWIMMING FARTLEK 50/50 FART 4 OVERLOAD. 01:30 "PAIN IS TEMPORARY, PRIDE IS FOREVER", 1 ez 1 hard, 1 ez 2 hard, 1 ez 3 hard, 3 ez 1 hard, 2 ez 1 hard, 1 ez 1 hard,, START OPFRA! 6:30 em 6:45 em 7:26 em Page 5
6 tis 3 nov :30 em - 7:13 em (163 mins) Distance: 5000 SCM repeat DRYLAND LAND - HÖG INTENSIV 45:00 None 1 x INSIM 1500 meter 400 OWN CHOICE FART 2 ENDURANCE. 06:00 6 x 50 FREESTYLE FART 1 till 3 FART 5 SPRINT MAX ( :00 Build 85-90% 300 SPECIAL BEN FART 2 ENDURANCE. 06:00 12 x 25 SPECIAL TEKNIK: S.A.M (Skovel-Acc-Max) FART 5 SPRINT MAX ( : OWN CHOICE FART 1 RECOVERY/WARM UP. FOCUS: BREATHING, CATCH, FEEL 2 x 150 SPECIAL SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 02:45 / 03:00 50 spec 100 fri 150 SPECIAL SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 02:45 / 03: spec + 50 fri 150 SPECIAL SWIMMING FOKUS: D.P.S/SL/STROKE COUNT FART 3 THRESHOLD. 03: FREESTYLE SWIMMING RECOVERY FART 1 RECOVERY/WARM UP. 02:45 / 03:00 12 x 100 SPECIAL BEN FART 1 till 2 FART 3 THRESHOLD. 02:15 1 EZ WITH SNORKEL WORKING TECHNIQUE, 1 ALL OUT WITH BOARD FOR TIME 8 x 100 FREESTYLE ARM PADDEL ZOOMERS FART 3 THRESHOLD. 01: OWN CHOICE FART 1 RECOVERY/WARM UP. 03:30 4:30 em 5:16 em 5:31 em 6:02 em 6:25 em 6:53 em 6:56 em 7:09 em Page 6
7 tis 3 nov :00 fm - 7:32 fm (92 mins) Distance: 4000 SCM 200 OWN CHOICE FART 1 RECOVERY/WARM UP. 03:30 8 x 100 MEDLEY SWIMMING FART 2 ENDURANCE. 01: x 50 UV SWIM SWIMMING UV KICK X 16 FENOR, 4 VÄ, MAGE, RYGG, HÖ FART 5 SPRINT MAX ( :05 1 x 5 x 100 FREESTYLE ARM: DOLME FART 2 ENDURANCE. 01:30 5 x 100 FREESTYLE ARM: Paddel/Dolme FART 2 ENDURANCE. 01:30 5 x 100 FREESTYLE PADDEL ZOOMERS FART 2 ENDURANCE. 01:30 5 x 100 FREESTYLE FART 2 ENDURANCE. 01:30 8 x 25 BUTTERFLY BEN FART 5 SPRINT MAX ( :45 FOCUS: STREAMLINE! LIKA KICK UPP OCH NER! 6:00 fm 6:15 fm 6:19 fm 6:34 fm 6:44 fm 7:15 fm 7:22 fm Page 7
8 mån 2 nov :30 em - 7:21 em (171 mins) Distance: 5300 SCM repeat DRYLAND LAND - HÖG INTENSIV 59:00 None 1 x INSIM 2100 meter 400 OWN CHOICE FART 1 RECOVERY/WARM UP. 08:00 FOCUS: TECHNIQE, UNDERWATER, ROTATION 6 x 50 OWN CHOICE FART 1 till 3 FART 5 SPRINT MAX ( :00 Build 85-90% 6 x 50 SPECIAL BEN FARTLEK 25/25 FART 5 SPRINT MAX ( : TEKNIK/DRILLS TEKNIK: Blandade teknikövningar FART 2 ENDURANCE. 05:00 25 enarms vä, 25 enarms höger, 50 1,2,3,4,3,2,1 8 x 25 UV SWIM FART 5 SPRINT MAX ( :45 8 x 50 SPECIAL RACE PACE 400+ FART 3 THRESHOLD. 00: OWN CHOICE FART 1 RECOVERY/WARM UP. FOCUS: CATCH, FEEL! BREATHING 1 x 25 BUTTERFLY FART 2 ENDURANCE. 00:30 50 FART 2 ENDURANCE. 00:55 None 75 FART 2 ENDURANCE. 01:30 None 100 MEDLEY SUPER MEGALODON MAX FART 5 SPRINT MAX (50+ 02: MEDLEY FART 2 ENDURANCE. 02:15 50 fj, 25 ry/br/fr 150 MEDLEY FART 2 ENDURANCE. 02:45 50 fj/ry / 25 br/fr 175 MEDLEY FART 2 ENDURANCE. 03:00 50 fj,ry,br/ 25 fr 200 MEDLEY SUPER MEGALODON MAX FART 5 SPRINT MAX (50+ 03:30 12 x 150 SPECIAL FART 3 THRESHOLD. 03:00 2x KICK=MAX, SVØM=LØS, 100 Kick 50 Svøm, 100 Svøm 50 Kick, 50 Svøm 100 Kick, 50 Kick 100 Svøm, 150 Kick, 150 Svøm 4:30 em 5:30 em 6:14 em 6:31 em 6:34 em 7:11 em Page 8
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