Monday September 20, 2010

3x 10m:

4m @ 20 (5k+14)

3m @ 22 (5k +12)

2m @ 24 (5k + 10)

1m @ 26 (5k + 8)

1x 10m:

choice: 22@ 5k + 10 or

1m on @ 5k pace, 1m paddle X 5

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