Wednesday swim -- 4200
Posted By: KP
Date: Wednesday, 12 March 2008, at 10:22 a.m.
4x50 as (25k, 25fr)
4x50 as (25str, 25fr)
24x100 as (3x[8x100])
Maintain the same pace // adjust send off as base, base+5 and base+10
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