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Speedo Fit 1kWet

Month 2 - 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 Stroke of Choice

100m

2

Stroke of Choice Kick

8 x 25m

Kick, rest 15 secs after each 25m

3

Stroke of Choice Kick

4 x 25m

Kick, rest 20 secs after each 25m

4

Stroke of Choice

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
5

Stroke of Choice

400m

Time trial - So that's as hard as you can go, take note of your time!

Warm Down

x1
6

Stroke of Choice Pull

4 x 50m

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

Total distance 1000m

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