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Location

Nenagh Town Location

Swim Training

Swim Set 4

Swim Set 4 Stroke Distance
Warm Up 200m Pull
50m Kick             X 2
100m F/C 		700m
Main Set 400m F/C Hard
4 X 100m IM
4 X 100m F/C		 1400m
Speed Work 4 X 50m F/C
2 X 50 B/Stroke
2 X 50 B/Stroke 		400m
Warm Down 100m C/up
100 F/C		 200m
    2,700m

* Rest periods should be kept short ranging from between
   10 - 30 seconds depending on intensity.

F/C - Front Crawl
C-up - Front Crawl Catch Up
Kick - Use a float
Pull - Use a pull bhoy between legs