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Wed swim -- Fast Efforts -- 4050

Posted By: KP
Date: Wednesday, 9 July 2008, at 7:34 a.m.

600 straight
100 as (25k, 75fr)
100 as (50k, 50fr)
100 as (75k, 25fr)
100 as (25str, 75fr)
100 as (50str, 50fr)
100 as (75str, 25fr)
8x25

MAINSET:

A) Swim Fast or Hard Efforts
25 on 5s RI // 50 on 10s RI // 75 on 30s RI
50 on 5s // 75 on 10s // 100 on 30s
75 on 5s // 100 on 10s // 125 on 30sec
100 on 5s // 125 on 10s // 150 on 30s

B) 15x100 -- maintain pace as RI increases (for me that was in on 1:21 to 1:23)

5x100 on 1:30
5x100 on 1:35
5x100 on 1:40

TOTAL 4050

coach KP

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