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Monday swim -- check up -- 4000

Posted By: KP
Date: Monday, 4 May 2009, at 11:45 a.m.

This type swim is a good reminder of what it feels like in the last half of a swim if early efforts or mid swim efforts get high. What you will find is that PE is much higher in order to hold pace. For an IM swim (race day), most AGers are best served by avoiding that uncomfortable experience if they hope to fuel the bike successfully. To get the affect I am talking about insert your swim pace for mine. I was using a pace of 1:25 per hundred as my steady in the mainset.

200fr
200fr
4x75 as 25k, 50fr
200fr
4x75 as 25str, 50fr

MAINSET ==>

200 in on 2:45 out on 2:50
200 in on 2:50 out on 3:00
200 in on 2:50 out on 3:10

5x100 in on 1:25 out on 1:40

5x100 hard leave on 2:00
1:17 // 1:17 // 1:17 // 1:17 // 1:16

1min rest

5x100 in on 1:25 out on 1:40

200 in on 2:50 out on 3:10
200 in on 2:50 out on 3:10
200 in on 2:50 out on 3:10

c/d 100 easy

TOTAL 4000

coach KP

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