Torsdag 22 sept 2011

2014-04-07   Ryan Provencher

Fart kontrol

ca 3800

200 vf
8x50 25 sk + 25 ben
200 medley / spec 25 tek + 25 ss

6x
5x 50  a3 (jämn simning genom) st 1:10, 1:00, :55, :45, 1:10, 1:30 (siste 5 prog 1-MAX)
100 lös

12x100 MDPS arm st 1:35-2:10 (ca 20s vila)

200 bad