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Speedo Fit 1kWet

Month 2 - Week 4 - Session 2

Eighth Session of #Make1KWet Advanced

Total distance — 1000m

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1kWet

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Month

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30 mins

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Advanced

Warm Up

x1
1

Stroke of Choice

100m

Easy pace

2

Kick Stroke of Choice

8 x 25m

Take 15 seconds rest

3

Stroke of Choice

4 x 25m

Take 20 seconds rest

Coach Tip

Rest a further 3mins at the end of the warm up

Main Set

x1
4

Stroke of Choice

500m

Time trial – so that’s as hard as you can go – take note of your time!

Warm Down

x1
5

Stroke of Choice with Pullbuoy

100m

Using pullbuoy

Total distance 1000m

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