Monday, 17 November 2014

Swim Workout of The Week - 4.1km

4x200 as set 1 and 3 swim easy and sets 2 and 4: drill of choice down build back

800: Moderate 15s rest
2x400: Build to sprint by last 25, 15s rest
4x200: race pace, 20s rest
8x100: Spints, 20s rest

Cool Down: 100 of choice

Total: 4100!

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