Tisdag 11 okt 2011

2014-04-07   Ryan Provencher

speed + a3

ca 4100

200 vf

6x75  sk/ben/tek  5-10s vila

200 arm

9x50 prog 1-3 st 1:00  (minst en series ej fri)

16x25 various sprints st:35-:40

8x75 acc a2 till 90%  st 1:10, 1:20, 1:30

100 lös

15x100 a3 1:25 , 1:35, 1:45

200 bad