12 * 50
1) RA 2) LA 3) Build 4) strong PBL
10 * 75 Pull 1) 25 Back/50 Br 2) 50 Back/25 Breast
or 15 * 75 fastest possible pace extra min after 5, 9 and 12
3 * (400/300/200/100) on 6/4:30/3/1:30
5:40/4:15/2:50/1:25
5:20/4:00/2:40/1:20.
extra min between rounds start with the 6 400 and if manageable go on a faster pace time hold the 400 speed through round - do not get faster and distance decreases
Anyone up for IM??
7/5:15/3:30/1:45
6:40/5/3:20/1:40
6:20/4:45/3:10/1:35
5 * 100 with fins - last 25 fast 15m underwater
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