4km straight swim (58.15)
400 mixed cool down
Thursday 8th
400 - swim
300 - pull
200 - kick
100 - choice
400 @ 6:30
2 x 200 @ 3:10
4 x 100 @ 1:35
2 x 200 @ 3:10
400 @ 6:30
target on the above set is to swim even paced at 1.20 per 100 pace throughout.
targets:
400 : 5:20 (hitting 5mins)
200: 2:40 (was hitting 2:30 / 35)
100: 1:20 (was hitting 1:17 ish)
felt pretty comfortable and was pleased to maintain pace throughout.. even though i though i would die because i went off faster than planned!!
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