{"id":1280,"date":"2021-03-30T13:41:20","date_gmt":"2021-03-30T11:41:20","guid":{"rendered":"https:\/\/triclub.backboneagency.dk\/?page_id=1280"},"modified":"2022-06-19T09:20:03","modified_gmt":"2022-06-19T07:20:03","slug":"svommeprogrammer","status":"publish","type":"page","link":"https:\/\/tri-club.dk\/dk\/svommeprogrammer\/","title":{"rendered":"Sv\u00f8mmeprogrammer"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1280\" class=\"elementor elementor-1280\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-d8553fb elementor-section-height-min-height elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"d8553fb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-27ffc1b\" data-id=\"27ffc1b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b0e16b7 elementor-widget elementor-widget-image\" data-id=\"b0e16b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"469\" src=\"https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/04\/Tri_Club_logo_Swim_WHITE-1-1024x600.png\" class=\"attachment-large size-large wp-image-2419\" alt=\"\" srcset=\"https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/04\/Tri_Club_logo_Swim_WHITE-1-1024x600.png 1024w, https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/04\/Tri_Club_logo_Swim_WHITE-1-300x176.png 300w, https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/04\/Tri_Club_logo_Swim_WHITE-1-768x450.png 768w, https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/04\/Tri_Club_logo_Swim_WHITE-1.png 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-382e198 elementor-widget elementor-widget-image\" data-id=\"382e198\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"61\" src=\"https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/02\/logo-tri-club-1-300x61.png\" class=\"attachment-medium size-medium wp-image-32\" alt=\"\" srcset=\"https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/02\/logo-tri-club-1-300x61.png 300w, https:\/\/tri-club.dk\/wp-content\/uploads\/2021\/02\/logo-tri-club-1.png 412w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3eead68 elementor-widget elementor-widget-heading\" data-id=\"3eead68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Sv\u00f8mmeprogrammer\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-5ceec51 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ceec51\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-25c0a75\" data-id=\"25c0a75\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-cee0036\" data-id=\"cee0036\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b4cc60b elementor-widget elementor-widget-text-editor\" data-id=\"b4cc60b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I den kommende tid, vil vi udvide vores arkiv af sv\u00f8mmeprogrammer til de forskellige sv\u00f8mmeniveauer. Her vil du kunne finde inspiration hvis du selvtr\u00e6ner ift. dit niveau:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-207204b\" data-id=\"207204b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-b2c2bf4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2c2bf4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9fd1610\" data-id=\"9fd1610\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e4aaf48 elementor-widget elementor-widget-toggle\" data-id=\"e4aaf48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2391\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2391\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 1 - Niveau: 3 | Distance: 1900 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2391\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2391\"><p>50m valgfri<\/p><p>100m (50m ryg + 50m crawl)<\/p><p>150m fokus p\u00e5 glid i armtaget<\/p><p>100m vejrtr\u00e6kning hv. 3 armtag<\/p><p>50m ben u\/plade<\/p><p>3x (2x200m progressiv 1-2) p.30<\/p><ul><li>J\u00e6vnt<\/li><li>Max<\/li><\/ul><p>2x (4x25m sprint) p. 30 sek<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>50m l\u00f8s<\/p><p>I alt 1900 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2392\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2392\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 2 - Niveau: 3 | Distance: 1800 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2392\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2392\"><p>25m-50m-75m-100m-75m-50m-25m p. 10<\/p><ul><li>25m) Valgfri<\/li><li>50m) Lange seje armtag<\/li><li>75m) Rygcrawl-bryst-crawl pr. 25m<\/li><li>100m) Vejrtr\u00e6kning hver 3. armtag<\/li><\/ul><p>2x (4x25m sprint) p. 30 sek<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>5x(3&#215;50)m \u2013 starttid 1:00-1:30<\/p><ul><li>50 j\u00e6vnt<\/li><li>25m max + 25m j\u00e6vnt<\/li><li>50m max<\/li><\/ul><p>50 l\u00f8s<\/p><p>2&#215;200 j\u00e6vnt crawl p.20<\/p><p>I alt 1800 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2393\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2393\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 3 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2393\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2393\"><p>200 valgfri<\/p><p>4x50m teknik p. 15 sek.<\/p><ul><li>Lange seje armtag<\/li><li>Vejrtr\u00e6kning hver 5. armtag<\/li><li>Lange seje armtag<\/li><li>Vejrtr\u00e6kning hver 5. armtag<\/li><\/ul><p>9x100m progressiv 1-3<\/p><ul><li>J\u00e6vnt<\/li><li>H\u00e5rd<\/li><li>Max<\/li><\/ul><p>100 l\u00f8s<\/p><p>2x (4x25m sprint) p. 30 sek<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2394\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-2394\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 4 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2394\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-2394\"><p>200 valgfri<\/p><p>6x50m teknik p. 15 sek.<\/p><ol><li>Lange seje armtag<\/li><li>Med pull buoy<\/li><li>Vejrtr\u00e6kning hver 5. armtag<\/li><li>Crawlben<\/li><li>Med pull buoy<\/li><li>Lange seje armtag<\/li><\/ol><p>400m max (95-100% af max)<\/p><p>50 l\u00f8s<\/p><p>400m max (95-100% af max)<\/p><p>50 l\u00f8s<\/p><p>4x50m j\u00e6vnt p. 10<\/p><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2395\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-2395\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 5 - Niveau: 3 | Distance: 1300 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2395\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-2395\"><p>200 valgfri<\/p><p>4x50m teknik p. 15 sek.<\/p><ol><li>25m skodde\u00f8velser + 25m<\/li><li>25m crawlben p\u00e5 venstre side + 25m crawlben p\u00e5 h\u00f8jre<\/li><li>Vejrtr\u00e6kning hver 5. armtag<\/li><li>Lange seje armtag<\/li><\/ol><p>50 l\u00f8s<\/p><p>4x100m crawl p. 45<\/p><ol><li>J\u00e6vnt\/h\u00e5rd (85% af maxpuls)<\/li><li>Max (95% af maxpuls)<\/li><li>J\u00e6vnt\/h\u00e5rd (85% af maxpuls)<\/li><li>Max (95% af maxpuls)<\/li><\/ol><p>50 l\u00f8s<\/p><p>12x25m sprint start fra vendeflag (lig 2 og 2 ved siden af hinanden)<\/p><p>100 l\u00f8s<\/p><p>I alt 1300 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2396\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-2396\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 6 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2396\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-2396\"><p>200m valgfri<\/p><p>4x50m p. 10<\/p><ol><li>25m crawl + 25m rygcrawl<\/li><li>25m rygcrawl + 25m bryst<\/li><li>25m bryst + 25m crawl<\/li><li>25m crawl + 25m rygcrawl<\/li><\/ol><p>16x25m sprint p. 30-40 sek<\/p><ol><li>Dyb ende: Lig i vandoverfladen ved flag og start sprint<\/li><li>Lav ende: L\u00f8b fra kant til flag og start sprint<\/li><\/ol><p>50 l\u00f8s<\/p><p>3x200m crawl p.30 (Progressiv 1-3 dvs. hurtigere, hurtigere og hurtigere)<\/p><ul><li>J\u00e6vn<\/li><li>H\u00e5rd<\/li><li>Max<\/li><\/ul><p>50 l\u00f8s<\/p><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2397\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-2397\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 7 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2397\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-2397\"><p>25m-50m-75m-100m-75m-50m-25m p. 10<\/p><ol><li>25m) Valgfri<\/li><li>50m) 25m crawl + 25m rygcrawl<\/li><li>75m) Valgfri<\/li><li>100m) 50m crawl + 50m rygcrawl<\/li><\/ol><p>4x25m p. 15-20<\/p><ol><li>Skodde\u00f8velser<\/li><li>12 \u00bdm dyk + 12 \u00bdm l\u00f8s<\/li><li>Ben u\/plade 12\u00bdm p\u00e5 h\u00f8jre side + 12\u00bdm p\u00e5 venstre<\/li><li>side<\/li><li>Skodde\u00f8velser<\/li><\/ol><p>9x50m crawlben 1-3 p.15<\/p><ol><li>80-82% (j\u00e6vnt)<\/li><li>82-85% (h\u00e5rdt)<\/li><li>90-95% (max)<\/li><\/ol><p>50 l\u00f8s<\/p><p>5x100m p.20<\/p><ol><li>25m max + 75m j\u00e6vnt<\/li><li>50m max + 50m j\u00e6vnt<\/li><li>75m max + 25m j\u00e6vnt<\/li><li>100m max<\/li><li>100m max<\/li><\/ol><p>4x25m p.15 (12\u00bdm max + 12\u00bdm l\u00f8s)<\/p><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-fe0827c\" data-id=\"fe0827c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bf33e27 elementor-widget elementor-widget-toggle\" data-id=\"bf33e27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2001\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2001\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 8 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2001\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2001\"><p>25m-50m-75m-100m-75m-50m-25m p. 10<\/p><ol><li>25m) Valgfri<\/li><li>50m) 25m crawl + 25m rygcrawl<\/li><li>75m) Valgfri<\/li><li>100m) 50m crawl + 50m rygcrawl<\/li><\/ol><p>4x25m p. 15-20<\/p><ol><li>Skodde\u00f8velser<\/li><li>12 \u00bdm dyk + 12 \u00bdm l\u00f8s<\/li><li>Ben u\/plade 12\u00bdm p\u00e5 h\u00f8jre side + 12\u00bdm p\u00e5 venstre<\/li><li>side<\/li><li>Skodde\u00f8velser<\/li><\/ol><p>9x50m crawlben 1-3 p.15<\/p><ol><li>80-82% (j\u00e6vnt)<\/li><li>82-85% (h\u00e5rdt)<\/li><li>90-95% (max)<\/li><\/ol><p>50 l\u00f8s<\/p><p>5x100m p.20<\/p><ol><li>25m max + 75m j\u00e6vnt<\/li><li>50m max + 50m j\u00e6vnt<\/li><li>75m max + 25m j\u00e6vnt<\/li><li>100m max<\/li><li>100m max<\/li><\/ol><p>4x25m p.15 (12\u00bdm max + 12\u00bdm l\u00f8s)<\/p><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2002\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2002\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 9 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2002\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2002\"><p>200m indsv\u00f8mning<\/p><p>4x25m p. 15-20<\/p><ol><li>Skodde\u00f8velser<\/li><li>Valgfri teknik\u00f8velse<\/li><li>12 \u00bdm dyk + 12 \u00bdm l\u00f8s<\/li><li>Ben uden plade<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s + 12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>25m sprint + 25 l\u00f8s<\/li><li>37 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>50m sprint<\/li><\/ol><p>50 l\u00f8s<\/p><p>400m max (95-100% af max)<\/p><p>100 l\u00f8s<\/p><p>400m max (95-100% af max)<\/p><p>100 l\u00f8s<\/p><p>50 udsv\u00f8mning<\/p><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2003\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2003\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 10 - Niveau: 3 | Distance: 1500 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2003\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2003\"><p>3x100m indsv\u00f8mning p. 10<\/p><ol><li>Crawl<\/li><li>Rygcrawl<\/li><li>Crawl-rygcrawl-bryst-crawl<\/li><\/ol><p>4x25m p. 10<\/p><ol><li>25m crawlben med plade \u2013 90% af max<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s + 12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>25m sprint + 25 l\u00f8s<\/li><li>37 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>50m sprint<\/li><\/ol><p>50 l\u00f8s<\/p><p>4x200m p.20-25 (1-2)<\/p><ol><li>78-82% &#8211; moderat h\u00e5rdt<\/li><li>88-90% &#8211; rigtig h\u00e5rdt<\/li><\/ol><p>50 udsv\u00f8mning<\/p><p>I alt 1500 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2004\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-2004\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 11 - Niveau: 3 | Distance: 1600<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2004\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-2004\"><p>4x75m indsv\u00f8mning p. 10<\/p><ul><li>Valgfri<\/li><li>Crawl<\/li><li>Rygcrawl<\/li><li>25m ryg, 25m bryst, 25m crawl<\/li><\/ul><p>4x50m p. 10<\/p><ul><li>25m crawlben med plade<\/li><li>25m arme<\/li><li>4x25m p.10 (12 \u00bdm sprint + 12 \u00bdm l\u00f8s)<\/li><\/ul><p>50 l\u00f8s<\/p><p>3x300m p.20<\/p><ul><li>72-75% &#8211; j\u00e6vnt<\/li><li>78-82% &#8211; moderat h\u00e5rdt<\/li><li>88-90% &#8211; rigtig h\u00e5rdt<\/li><li>50 udsv\u00f8mning<\/li><\/ul><p>I alt 1600 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2005\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-2005\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 12 - Niveau: 3 | Distance: 1900 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2005\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-2005\"><p>200m indsv\u00f8mning (100 crawl, 50 rygcrawl, 50 brystsv\u00f8mning)<\/p><p>4x25m teknik<\/p><ul><li>Skodde\u00f8velser<\/li><li>H\u00f8j albue i armtaget<\/li><li>12 \u00bdm dyk + 12 \u00bdm sv\u00f8m<\/li><li>Lange seje armtag<\/li><\/ul><p>8x25m 1-4 p.10<\/p><ul><li>75%<\/li><li>78%<\/li><li>82%<\/li><li>85%<\/li><\/ul><p>100 l\u00f8s<\/p><p>8x100m 1-2 p.20<\/p><ul><li>72-75%<\/li><li>88-90%<\/li><li>100 l\u00f8s<\/li><\/ul><p>6x50m ben 1-3 p.20 (op til 85%)<\/p><p>100 udsv\u00f8mning<\/p><p>I alt 1900 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2006\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-2006\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 13 - Niveau: 3 | Distance: 1900 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2006\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-2006\"><p>200m indsv\u00f8mning<\/p><p>16x25m ben startid 0:45 (80-85%)<\/p><ol><li>Valgfri m\/plade<\/li><li>Valgfri m\/plade<\/li><li>Ben p\u00e5 ryggen<\/li><li>Valgfri u\/plade<\/li><\/ol><p>12x100m crawl 2:00 \u2013 2:30<\/p><ol><li>80-82%<\/li><li>83-85%<\/li><li>87-90%<\/li><\/ol><p>100 l\u00f8s<\/p><p>I alt 1900 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2007\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-2007\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 14 - Niveau: 3 | Distance: 1700 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-2007\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-2007\"><p>200m indsv\u00f8mning<\/p><p>8x25m p. 15-20<\/p><ol><li>Skodde\u00f8velser<\/li><li>Valgfri teknik\u00f8velse<\/li><li>12 \u00bdm dyk + 12 \u00bdm l\u00f8s<\/li><li>Ben uden plade<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s + 12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>25m sprint + 25 l\u00f8s<\/li><li>37 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>50m sprint<\/li><\/ol><p>50 l\u00f8s<\/p><p>400m max (95-100% af max)<\/p><p>100 l\u00f8s<\/p><p>400m max (95-100% af max)<\/p><p>100 l\u00f8s<\/p><p>50 udsv\u00f8mning<\/p><p>I alt 1700 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e19ba19\" data-id=\"e19ba19\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ab7bcca elementor-widget elementor-widget-toggle\" data-id=\"ab7bcca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1791\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1791\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 15 - Niveau: 3 | Distance: 1500 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1791\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1791\"><p>200 ind valgfrit<\/p><p>8x25m crawl ben med plade &#8211; hoved ned i vandet p.20<\/p><p>8x25m crawl enarms med pullboy- focus h\u00e5nd is\u00e6t i vandet p.15<\/p><p>4x25m (25dyk + 25 bryst) p.20<\/p><p>4x25m crawl (vejtr\u00e6kning kun til h\u00f8jre side) p.15<\/p><p>4x25m crawl (vejtr\u00e6kning kun til venstre side) p.15<\/p><p>2x100m crawl j\u00e6vnt p.30<\/p><p>4x50m j\u00e6vnt p.15<\/p><ol><li>crawl<\/li><li>ryg eller bryst<\/li><li>crawl<\/li><li>ryg eller bryst<\/li><\/ol><p>4x25m crawl p.15<\/p><ol><li>j\u00e6vnt<\/li><li>h\u00e5rdt tempo<\/li><li>j\u00e6vnt<\/li><li>h\u00e5rdt tempo<\/li><\/ol><p>100 udsv\u00f8mning<\/p><p>I alt 1500m<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1792\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-1792\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 16 - Niveau: 3 | Distance: 1500 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1792\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-1792\"><p>200 ind valgfrit<\/p><p>8x25m crawl ben med plade &#8211; hoved ned i vandet p.20<\/p><p>8x25m crawl enarms med pullboy- focus h\u00e5nd is\u00e6t i vandet p.15<\/p><p>4x25m (25dyk + 25 bryst) p.20<\/p><p>4x25m crawl (vejtr\u00e6kning kun til h\u00f8jre side) p.15<\/p><p>4x25m crawl (vejtr\u00e6kning kun til venstre side) p.15<\/p><p>2x100m crawl j\u00e6vnt p.30<\/p><p>4x50m j\u00e6vnt p.15<\/p><ol><li>crawl<\/li><li>ryg eller bryst<\/li><li>crawl<\/li><li>ryg eller bryst<\/li><\/ol><p>4x25m crawl p.15<\/p><ol><li>j\u00e6vnt<\/li><li>h\u00e5rdt tempo<\/li><li>j\u00e6vnt<\/li><li>h\u00e5rdt tempo<\/li><\/ol><p>100 udsv\u00f8mning<\/p><p>I alt 1500m<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1793\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-1793\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 17 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1793\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-1793\"><p>200 valgfri opvarmning<\/p><p>4&#215;25 m skodde\u00f8velser p. 10<\/p><p>4&#215;50 m ben med plade (husk t\u00e5 mod t\u00e5 og s\u00f8rg for at stram op i<\/p><p>maven) p. 10<\/p><p>4&#215;75 m sammensat crawl med fokus p\u00e5 lange seje armtag p. 15<\/p><p>4&#215;125 m crawl (50 m catch up + 75 m tempo) p. 20<\/p><p>4&#215;50 m crawl 12 \u00bdm sprint + 12 \u00bdm j\u00e6vnt (op p\u00e5 land og lave 10<\/p><p>armb\u00f8jninger) + 25m sprint<\/p><p>100 udsv\u00f8mning<\/p><p>I alt 1600m<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1794\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-1794\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 18 - Niveau: 1 | Distance: 3000 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1794\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-1794\"><p>400 valgfri opvarmning<\/p><p>4&#215;75 m (25 m skodde\u00f8velser + 50 m sammensat crawl med fokus<\/p><p>p\u00e5 lange armtag) p. 10<\/p><p>3&#215;100 m ben med plade (husk t\u00e5 mod t\u00e5 og s\u00f8rg for at stram op i<\/p><p>maven) 50 m j\u00e6vnt + 50 m tempo p. 25<\/p><p>4x100m j\u00e6vnt p. 15<\/p><p>4x150m negativ split dvs. hurtigere p\u00e5 anden 75m p.20<\/p><p>4x200m 1-4 fra j\u00e6vnt til race tempo p.30<\/p><p>4&#215;25 m crawl 12 \u00bdm sprint + 12 \u00bdm j\u00e6vnt p. 20<\/p><p>100 udsv\u00f8mning<\/p><p>I alt 3000m<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1795\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-1795\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 19 - Niveau: 3 | Distance: 1900 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1795\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-1795\"><p>3x100m (50 valgfri + 50 teknik &#8211; se nedenfor)<\/p><ol><li>Ventecrawl<\/li><li>Fokus p\u00e5 h\u00e5nden helt ned forbi hoften<\/li><li>R\u00f8r modsat balle<\/li><\/ol><p>4x25m skodde\u00f8velser p. 10-15 sek.<\/p><p>2x (2x300m progressiv 1-2) p.30<\/p><ol><li>runde) H\u00e5rd (82-85% af maxpuls)<\/li><li>runde) Max (87-90% af maxpuls)<\/li><\/ol><p>2x (4x25m sprint) p. 30 sek<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm l\u00f8s<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>12 \u00bdm l\u00f8s + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ol><p>100m l\u00f8s<\/p><p>I alt 1900 meter<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1796\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-1796\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-right\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Program 20 - Niveau: 3 | Distance: 1600 m<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1796\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-1796\"><p>200m valgfri<\/p><p>4x50m p. 10<\/p><ol><li>25m crawl + 25m rygcrawl<\/li><li>25m rygcrawl + 25m bryst<\/li><li>25m bryst + 25m crawl<\/li><li>25m crawl + 25m rygcrawl<\/li><\/ol><p>3x300m crawl p.30 &#8211; Progressiv 1-3<\/p><ul><li>J\u00e6vn<\/li><li>H\u00e5rd<\/li><li>Max<\/li><\/ul><p>4x50m sprint p.20 (85-90% af maxpuls)<\/p><p>100 l\u00f8s<\/p><p>I alt 1600 m<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-d0e3ba3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d0e3ba3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d706867\" data-id=\"d706867\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-539922a\" data-id=\"539922a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f1a34ee\" data-id=\"f1a34ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-27f3f90 elementor-align-right elementor-fixed elementor-invisible elementor-widget elementor-widget-button\" data-id=\"27f3f90\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;,&quot;_position&quot;:&quot;fixed&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/tri-club.dk\/faq\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">FAQ<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sv\u00f8mmeprogrammer I den kommende tid, vil vi udvide vores arkiv af sv\u00f8mmeprogrammer til de forskellige sv\u00f8mmeniveauer. Her vil du kunne finde inspiration hvis du selvtr\u00e6ner ift. dit niveau: Program 1 &#8211; Niveau: 3 | Distance: 1900 m 50m valgfri 100m (50m ryg + 50m crawl) 150m fokus p\u00e5 glid i armtaget 100m vejrtr\u00e6kning hv. 3 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":"","_members_access_role":[],"_members_access_error":""},"class_list":["post-1280","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/pages\/1280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/comments?post=1280"}],"version-history":[{"count":10,"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/pages\/1280\/revisions"}],"predecessor-version":[{"id":4778,"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/pages\/1280\/revisions\/4778"}],"wp:attachment":[{"href":"https:\/\/tri-club.dk\/dk\/wp-json\/wp\/v2\/media?parent=1280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}