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Wednesday swim -- 4100

Posted By: KP
Date: Wednesday, 27 February 2008, at 8:43 a.m.

300 straight
3x100 as (50k, 100fr, 50st)
200fr
4x50st
6x50fr

MAINSET --

24x100 as ==> (pace does not change)

1) 7x100 on base+5
2) 7x100 on base
3) 10x100 base+10

As send offs decrease or increase, maintain pace over the mainset of 100s. Example: if your base is 1:35, you might come in on 1:25 for #1, leaving on 1:40.
Then in on 1:25, leaving on 1:35 for #2 // in on 1:25, leaving 1:45 for #3. Choose wisely and hold pace. Take 30-60sec between 1,2&3.

Cool down:

2x200 as (50k, 50st, 100fr)

TOTAL 4100

coach KP

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