Swim – Friday 28th (Member led)

[Dave O’Shea]

Warm up
200m easy – 20 sec rest
2 x 100m descend – 15 sec rest
2 x 50m fast – 10 sec rest

Main set
6 x 400m
1 x swim off 6:40 – 400ez
2 x pull off 6:30 – #1 300ez/100mod, #2 200ez/200mod
1 x paddles off 6:40 – 200ez/200mod
2 x swim off 6:40 – #1 100ez/300mod, #2 400mod

Cool down
4 x 50m fins off 70

Via Anthony Mulholland

[Author]

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