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Thursday swim -- Coach Gordon's Special

Posted By: KP
Date: Thursday, 21 February 2008, at 1:23 p.m.

400 free

4x250 as (200fr, 25bk, 25br)

4x200 band and buoy -- 15s RI descend 1-4 then 200 easy

1) 3:00
2) 2:55
3) 2:50
4) 2:45
5) 3:00

2000 no gear continuous -- alt 100 mod-hard to hard with 100 easy/steady
You should have a 10s per 100 difference on the pace of the 100s.

Alternated 1:25 and 1:35 continuously -- zoomed by.

TOTAL 4400

coach KP

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