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@dooks
Sorry, hour and a half for the 4k.
Speedplay is just varying your speed in a pattern. So it might be 100% effort to 20m then easy for 30. Or easy to half way then sprint to the end.
I think last night we were doing 50m with a hard push off, dolphin kick and the first five handstrokes being as fast as possible... then relaxing into the rest of the length.