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Sunday swim -- 4500 (30,000 wk)

Posted By: KP
Date: Sunday, 30 September 2007, at 8:53 a.m.

500 straight -- just getting into it.

7x150 as 50fr, 50str, 50k

2x through:
1x300
2x150
3x100

300 pull, alt 75ez, 75 fast

12x50 as:
1,4,7,10 25easy/25fast
2,5,8,11 25fast/25easy
3,6,9,12 25build/25fast

250 mixed c/d

TOTAL 4500

WEEKLY TOTAL 30,000

coach KP

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