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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 14 November 2007, at 8:43 a.m.

1050 straight

6x150 as 50 str, 100 free

2x25 back/kick
2x25 back - one stroke, 6-8 kicks, alt stroke
2x25 back - two strokes left, two strokes right
8x25 backstroke swim

Main Set ==>

2x50 as 25kick, 25 swim
100 free
200 free
2x50 as 25 drill, 25 swim

Repeat 4x through -- each time through change 50s stroke in IM order (fly, bk, br, fr)

TOTAL 4000

coach KP

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