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Sunday swim -- 4k

Posted By: KP
Date: Sunday, 13 January 2008, at 8:40 a.m.

500 free

5x50 as (25str, 25fr)
5x50 as (25k, 25fr)
5x100 as (25 Moose Knuckle, 25dps, 50free)

MAINSET:

300 base
2x200 base+5
3x100 base+10
2x200 base+5
300 base

30sec RI

150 base+10
2x100 base
4x50 leaving on 50sec
2x100 base
150 base+10
4x75 base+10

TOTAL 4000

coach KP

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