{"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\/en\/svommeprogrammer\/","title":{"rendered":"Swimming programs"},"content":{"rendered":"<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\">Swimming programs\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>In the coming time, we will expand our archive of swimming programs for the different swimming levels. Here you will be able to find inspiration if you are self-training according to your level:<\/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 - Level: 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 optional<\/p><p>100m (50m back + 50m crawl)<\/p><p>150m focus on sliding in the arm roof<\/p><p>100m breathing hv. 3 armrests<\/p><p>50m leg w\/plate<\/p><p>3x (2x200m progressive 1-2) p.30<\/p><ul><li>Evenly<\/li><li>Max<\/li><\/ul><p>2x (4x25m sprint) per 30 sec<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm relay<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>50m loose<\/p><p>A total of 1900 meters<\/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 - Level: 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) Optional<\/li><li>50m) Long cool arm pulls<\/li><li>75m) Back crawl-chest-crawl per 25 m<\/li><li>100m) Breathing every 3rd arm lift<\/li><\/ul><p>2x (4x25m sprint) per 30 sec<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm relay<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>5x(3\u00d750)m \u2013 start time 1:00-1:30<\/p><ul><li>50 evenly<\/li><li>25m max + 25m evenly<\/li><li>50m max<\/li><\/ul><p>50 loose<\/p><p>2\u00d7200 even crawl p.20<\/p><p>A total of 1800 meters<\/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 - Level: 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 optional<\/p><p>4x50m technique at 15 sec.<\/p><ul><li>Long cool armrests<\/li><li>Breathing every 5 arm lifts<\/li><li>Long cool armrests<\/li><li>Breathing every 5 arm lifts<\/li><\/ul><p>9x100m progressive 1-3<\/p><ul><li>Evenly<\/li><li>Hard<\/li><li>Max<\/li><\/ul><p>100 loose<\/p><p>2x (4x25m sprint) per 30 sec<\/p><ul><li>12 \u00bdm sprint + 12 \u00bdm relay<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ul><p>A total of 1600 meters<\/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 - Level: 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 optional<\/p><p>6x50m technique at 15 sec.<\/p><ol><li>Long cool armrests<\/li><li>With pull buoy<\/li><li>Breathing every 5 arm lifts<\/li><li>Crawl legs<\/li><li>With pull buoy<\/li><li>Long cool armrests<\/li><\/ol><p>400m max (95-100% of max)<\/p><p>50 loose<\/p><p>400m max (95-100% of max)<\/p><p>50 loose<\/p><p>4x50m evenly p. 10<\/p><p>A total of 1600 meters<\/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 - Level: 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 optional<\/p><p>4x50m technique at 15 sec.<\/p><ol><li>25m shooting exercises + 25m<\/li><li>25m crawl leg on the left side + 25m crawl leg on the right<\/li><li>Breathing every 5 arm lifts<\/li><li>Long cool armrests<\/li><\/ol><p>50 loose<\/p><p>4x100m crawl p. 45<\/p><ol><li>Smooth\/hard (85% of max pulse)<\/li><li>Max (95% of max heart rate)<\/li><li>Smooth\/hard (85% of max pulse)<\/li><li>Max (95% of max heart rate)<\/li><\/ol><p>50 loose<\/p><p>12x25m sprint start from reversing flag (even 2 and 2 next to each other)<\/p><p>100 loose<\/p><p>A total of 1300 metres<\/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 - Level: 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 optional<\/p><p>4x50m p. 10<\/p><ol><li>25m crawl + 25m back crawl<\/li><li>25m back crawl + 25m breaststroke<\/li><li>25m breast + 25m crawl<\/li><li>25m crawl + 25m back crawl<\/li><\/ol><p>16x25m sprint for 30-40 sec<\/p><ol><li>Deep end: Lie on the surface of the water at the flag and start sprinting<\/li><li>Low end: Run from edge to flag and start sprint<\/li><\/ol><p>50 loose<\/p><p>3x200m crawl p.30 (Progressive 1-3 i.e. faster, faster and faster)<\/p><ul><li>Smooth<\/li><li>Hard<\/li><li>Max<\/li><\/ul><p>50 loose<\/p><p>A total of 1600 meters<\/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 - Level: 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) Optional<\/li><li>50m) 25m crawl + 25m back crawl<\/li><li>75m) Optional<\/li><li>100m) 50m crawl + 50m back crawl<\/li><\/ol><p>4x25m p. 15-20<\/p><ol><li>Shutter exercises<\/li><li>12 \u00bdm dive + 12 \u00bdm loose<\/li><li>Legs without plate 12\u00bdm on the right side + 12\u00bdm on the left<\/li><li>page<\/li><li>Shutter exercises<\/li><\/ol><p>9x50m crawl leg 1-3 p.15<\/p><ol><li>80-82% (smooth)<\/li><li>82-85% (Hard)<\/li><li>90-95% (max)<\/li><\/ol><p>50 loose<\/p><p>5x100m p.20<\/p><ol><li>25m max + 75m evenly<\/li><li>50m max + 50m even<\/li><li>75m max + 25m evenly<\/li><li>100m max<\/li><li>100m max<\/li><\/ol><p>4x25m p.15 (12\u00bdm max + 12\u00bdm loose)<\/p><p>A total of 1600 meters<\/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 - Level: 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) Optional<\/li><li>50m) 25m crawl + 25m back crawl<\/li><li>75m) Optional<\/li><li>100m) 50m crawl + 50m back crawl<\/li><\/ol><p>4x25m p. 15-20<\/p><ol><li>Shutter exercises<\/li><li>12 \u00bdm dive + 12 \u00bdm loose<\/li><li>Legs without plate 12\u00bdm on the right side + 12\u00bdm on the left<\/li><li>page<\/li><li>Shutter exercises<\/li><\/ol><p>9x50m crawl leg 1-3 p.15<\/p><ol><li>80-82% (smooth)<\/li><li>82-85% (Hard)<\/li><li>90-95% (max)<\/li><\/ol><p>50 loose<\/p><p>5x100m p.20<\/p><ol><li>25m max + 75m evenly<\/li><li>50m max + 50m even<\/li><li>75m max + 25m evenly<\/li><li>100m max<\/li><li>100m max<\/li><\/ol><p>4x25m p.15 (12\u00bdm max + 12\u00bdm loose)<\/p><p>A total of 1600 meters<\/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 - Level: 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 swim<\/p><p>4x25m p. 15-20<\/p><ol><li>Shutter exercises<\/li><li>Optional technique exercise<\/li><li>12 \u00bdm dive + 12 \u00bdm loose<\/li><li>Legs without plate<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm free + 12 \u00bdm sprint + 12 \u00bdm free<\/li><li>25m sprint + 25 relay<\/li><li>37 \u00bdm sprint + 12 \u00bdm loose<\/li><li>50m sprint<\/li><\/ol><p>50 loose<\/p><p>400m max (95-100% of max)<\/p><p>100 loose<\/p><p>400m max (95-100% of max)<\/p><p>100 loose<\/p><p>50 swimming<\/p><p>A total of 1600 meters<\/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 - Level: 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 swimming p. 10<\/p><ol><li>Crawl<\/li><li>Back crawl<\/li><li>Crawl-back crawl-chest-crawl<\/li><\/ol><p>4x25m p. 10<\/p><ol><li>25m crawler leg with plate \u2013 90% of max<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm free + 12 \u00bdm sprint + 12 \u00bdm free<\/li><li>25m sprint + 25 relay<\/li><li>37 \u00bdm sprint + 12 \u00bdm loose<\/li><li>50m sprint<\/li><\/ol><p>50 loose<\/p><p>4x200m p.20-25 (1-2)<\/p><ol><li>78-82% \u2013 moderately hard<\/li><li>88-90% \u2013 really hard<\/li><\/ol><p>50 swimming<\/p><p>A total of 1500 meters<\/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 - Level: 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 swimming p. 10<\/p><ul><li>Optional<\/li><li>Crawl<\/li><li>Back crawl<\/li><li>25m back, 25m breast, 25m crawl<\/li><\/ul><p>4x50m p. 10<\/p><ul><li>25m crawler leg with plate<\/li><li>25m arms<\/li><li>4x25m p.10 (12 \u00bdm sprint + 12 \u00bdm loose)<\/li><\/ul><p>50 loose<\/p><p>3x300m p.20<\/p><ul><li>72-75% \u2013 even<\/li><li>78-82% \u2013 moderately hard<\/li><li>88-90% \u2013 really hard<\/li><li>50 swimming<\/li><\/ul><p>A total of 1600 meters<\/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 - Level: 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 swim (100 crawl, 50 back crawl, 50 breaststroke)<\/p><p>4x25m technique<\/p><ul><li>Shutter exercises<\/li><li>High elbow in the roof of the arm<\/li><li>12 \u00bdm dive + 12 \u00bdm swim<\/li><li>Long cool armrests<\/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 loose<\/p><p>8x100m 1-2 p.20<\/p><ul><li>72-75%<\/li><li>88-90%<\/li><li>100 loose<\/li><\/ul><p>6x50m legs 1-3 p.20 (up to 85%)<\/p><p>100 swim<\/p><p>A total of 1900 meters<\/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 - Level: 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 swim<\/p><p>16x25m leg start time 0:45 (80-85%)<\/p><ol><li>Optional w\/plate<\/li><li>Optional w\/plate<\/li><li>Legs on the back<\/li><li>Optional u\/plate<\/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 loose<\/p><p>A total of 1900 meters<\/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 - Level: 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 swim<\/p><p>8x25m p. 15-20<\/p><ol><li>Shutter exercises<\/li><li>Optional technique exercise<\/li><li>12 \u00bdm dive + 12 \u00bdm loose<\/li><li>Legs without plate<\/li><\/ol><p>4x50m p.10<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm free + 12 \u00bdm sprint + 12 \u00bdm free<\/li><li>25m sprint + 25 relay<\/li><li>37 \u00bdm sprint + 12 \u00bdm loose<\/li><li>50m sprint<\/li><\/ol><p>50 loose<\/p><p>400m max (95-100% of max)<\/p><p>100 loose<\/p><p>400m max (95-100% of max)<\/p><p>100 loose<\/p><p>50 swimming<\/p><p>A total of 1700 meters<\/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 - Level: 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 in optional<\/p><p>8x25m crawl leg with plate - head into the water p.20<\/p><p>8x25m crawl one-arms with pullboy- focus hand in the water p.15<\/p><p>4x25m (25 dive + 25 breaststroke) p.20<\/p><p>4x25m crawl (stretching only to the right side) p.15<\/p><p>4x25m crawl (stretching only to the left side) p.15<\/p><p>2x100m crawl evenly p.30<\/p><p>4x50m evenly p.15<\/p><ol><li>crawl<\/li><li>back or chest<\/li><li>crawl<\/li><li>back or chest<\/li><\/ol><p>4x25m crawl p.15<\/p><ol><li>evenly<\/li><li>hard pace<\/li><li>evenly<\/li><li>hard pace<\/li><\/ol><p>100 swim<\/p><p>A total of 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 - Level: 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 in optional<\/p><p>8x25m crawl leg with plate - head into the water p.20<\/p><p>8x25m crawl one-arms with pullboy- focus hand in the water p.15<\/p><p>4x25m (25 dive + 25 breaststroke) p.20<\/p><p>4x25m crawl (stretching only to the right side) p.15<\/p><p>4x25m crawl (stretching only to the left side) p.15<\/p><p>2x100m crawl evenly p.30<\/p><p>4x50m evenly p.15<\/p><ol><li>crawl<\/li><li>back or chest<\/li><li>crawl<\/li><li>back or chest<\/li><\/ol><p>4x25m crawl p.15<\/p><ol><li>evenly<\/li><li>hard pace<\/li><li>evenly<\/li><li>hard pace<\/li><\/ol><p>100 swim<\/p><p>A total of 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 - Level: 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 optional warm-up<\/p><p>4\u00d725 m shutter drills p. 10<\/p><p>4\u00d750 m leg with plate (remember toe to toe and make sure to tighten up<\/p><p>the stomach) p. 10<\/p><p>4\u00d775 m compound crawl with a focus on long cool arm pulls p. 15<\/p><p>4\u00d7125 m crawl (50 m catch up + 75 m tempo) p. 20<\/p><p>4\u00d750 m crawl 12 \u00bdm sprint + 12 \u00bdm flat (up on land and do 10<\/p><p>push-ups) + 25m sprint<\/p><p>100 swim<\/p><p>A total of 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 - Level: 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 optional heating<\/p><p>4\u00d775 m (25 m shutter exercises + 50 m compound crawl with focus<\/p><p>on long arms) p. 10<\/p><p>3\u00d7100 m leg with plate (remember toe to toe and make sure to tighten up<\/p><p>stomach) 50 m steady + 50 m tempo p. 25<\/p><p>4x100m even p. 15<\/p><p>4x150m negative split i.e. faster on second 75m p.20<\/p><p>4x200m 1-4 from steady to race pace p.30<\/p><p>4\u00d725 m crawl 12 \u00bdm sprint + 12 \u00bdm flat p. 20<\/p><p>100 swim<\/p><p>A total of 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 - Level: 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 optional + 50 technique \u2013 see below)<\/p><ol><li>Waiting crawl<\/li><li>Focus on the hand all the way down past the hip<\/li><li>Pipe opposite bale<\/li><\/ol><p>4x25m shooting exercises per 10-15 sec.<\/p><p>2x (2x300m progressive 1-2) p.30<\/p><ol><li>round) Hard (82-85% of max pulse)<\/li><li>round) Max (87-90% of max heart rate)<\/li><\/ol><p>2x (4x25m sprint) per 30 sec<\/p><ol><li>12 \u00bdm sprint + 12 \u00bdm relay<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>12 \u00bdm loose + 12 \u00bdm sprint<\/li><li>25m sprint<\/li><\/ol><p>100m freestyle<\/p><p>A total of 1900 meters<\/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 - Level: 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 optional<\/p><p>4x50m p. 10<\/p><ol><li>25m crawl + 25m back crawl<\/li><li>25m back crawl + 25m breaststroke<\/li><li>25m breast + 25m crawl<\/li><li>25m crawl + 25m back crawl<\/li><\/ol><p>3x300m crawl p.30 \u2013 Progressive 1-3<\/p><ul><li>Smooth<\/li><li>Hard<\/li><li>Max<\/li><\/ul><p>4x50m sprint p.20 (85-90% of max heart rate)<\/p><p>100 loose<\/p><p>A total of 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\/en\/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>","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\/en\/wp-json\/wp\/v2\/pages\/1280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/comments?post=1280"}],"version-history":[{"count":10,"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/pages\/1280\/revisions"}],"predecessor-version":[{"id":4778,"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/pages\/1280\/revisions\/4778"}],"wp:attachment":[{"href":"https:\/\/tri-club.dk\/en\/wp-json\/wp\/v2\/media?parent=1280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}