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Wednesday swim -- 4k

Posted By: KP
Date: Wednesday, 16 January 2008, at 7:24 a.m.

500 straight

200 as (50k, 50fr, 50k, 50fr)
200 free
200 as 50str, 50fr, 50str, 50fr)
200 free

MAINSET: 4x through continuous

4x100 base
2x50 easy

500 - touch and go (1-2sec) as
25k, 50fr, 75str, 100fr
100fr, 75str, 50fr, 25k

200 easy

TOTAL 4000

coach KP

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