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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 24 February 2008, at 9:42 a.m.

350 straight

6x25 on 30sec

MAINSET (75s on 1:15 // 25s on 30sec // all comfortable easy to steady)

1x75
2x25
2x75
2x25
3x75
2x25
4x75
2x25
4x75
2x25
3x75
2x25
2x75
2x25
1x75
2x25

150 as (50k, 100fr)
150 as (50st, 50fr, 50st)
200 free
200 free
150 as (50st, 50fr, 50st)
150 as (50k, 100fr)

300 mod-hard
100 m-h
100 m-h

TOTAL 4000

coach KP

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