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Friday swim -- 4000

Posted By: KP
Date: Friday, 5 October 2007, at 9:04 a.m.

700 free

IM Build as:
25fly, 100fr
25fly, 25bk, 75fr
25fly, 25bk, 25br, 50fr
25fly, 25bk, 25br, 50fr

IM Build with kick rather than stroke:
25fly kick, 100fr
25fly, 25bk, 75fr
25fly, 25bk, 25br, 50fr
25fly, 25bk, 25br, 50fr

decreasing pyramid:
150fr, 125fr, 100fr
125, 100, 75
100, 75, 50
75, 50, 25

4x200 as:
50k, 150fr
100k, 100fr
150k, 50fr
200fr

4x100fr

TOTAL: 4000

coach KP

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