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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 20 September 2009, at 9:02 a.m.

Lots of stroke, kick and some easy stuff:

900 straight
50k
100 as 50fr, 50str
150 as 100fr, 50k
200fr
150 as 100fr, 50k
100 str
50k

Mainset: (2x through)

100 as 50fr, 50str
4x50 descending to hard
150 as 100fr, 50k

Pyramid of free all steady to mod-hard

50
100
150
200
150
100
50

8x75 as 25k, 50fr

TOTAL 4000

coach KP

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