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Speedo Fit 1kWet

Month 1 - Week 4 - Session 2

Eighth Session of #Make1KWet Intermediate

Total distance — 1000m

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1kWet

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Month

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30 mins

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Intermediate

Warm Up

x1
1

Easy Freestyle

4 x 50m

Easy pace, rest 10 secs after each 50m

2

Freestyle Kick

4 x 25m

Kick, rest 15 secs after each 25m

3

Freestyle

4 x 25m

Hard pace, rest 20 secs after each 25m

Coach Tip

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

Main Set

x1
4

Freestyle

200m

Time trial - So that's as hard as you can go

Warm Down

x1
5

Freestyle Pull

6 x 50m

Swim with a pullbuoy, easy pace, rest 15 secs after each 50m

Total distance 1000m

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