Monday, 17 February 2014

Swim Set of The Week - Set of 500s

3.4km
Warm Up: 500 Choice steady swim

Drill: 500 as (5x100 as 25 drill/25 swim) In order, do: catch up, fist, high
elbow, and 8 kicks/3 stokes /8 kicks

Lead in: 200 as (25 fast, 25 easy)

Main: 4 x500 as follows:
1st: 300 build, 200 fast
2nd: 200 build, 300 fast
3rd 100 build, 400 fast
4th: 500 Race Pace

Warm Down: 200 easy



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