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Swim – Friday 28th (Member led)

Home Forums Announcements Swim – Friday 28th (Member led)

This topic contains 0 replies, has 1 voice, and was last updated by  Dave O’Shea 2 months, 3 weeks ago.

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    Dave O’Shea
    Participant

    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

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