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

Swim
2 sets
100m swim
1 min rest
2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
1 min rest
100m swim
rest 1 min
2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
rest 1 min
100m swim
rest 1 min
2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
rest 2 min bwn sets