Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim
2 sets
100m swim
1 min rest
2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
1 min rest
100m swim
rest 1 min
2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
rest 1 min
100m swim
rest 1 min
2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

finisher
25m fast
25m recovery
rest 1-2 min and repeat 2-3 times.