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Swim - 4000 meters

Posted By: KP
Date: Thursday, 20 September 2007, at 9:52 a.m.

For Dan-O - an outdoor 4000 meter swim done this morning:

2 x 500 continuous as (100fr, 50str, 100free, 50str, 100fr, 50str, 50fr)

1000 straight free w/paddles

5 x 200 with band/buoy on 10sec rest

2 x 500 as (150 fr, 50 str, 150fr, 50str, 100fr)

coach KP

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