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Monday swim -- 4500

Posted By: KP
Date: Monday, 7 April 2008, at 7:57 a.m.

750 straight

25k, 50str, 75fr
25k, 50str, 75fr
9x50 on 50sec

MAINSET (3000)

3x through:
100 in on 1:15 leave on 1:20
4x25 on 30sec
100 in on 1:20 leave on 1:25
4x25 on 30sec
100 in on 1:25 leave on 1:35

2x through:
200 in on 2:45 leave on 2:50
25 on 30sec
150 in on 2:10 leave on 2:15
25 on 30sec
100 in on 1:20 leave on 1:25
25 on 30sec
50 on 50sec
25 on 30sec

TOTAL 4500

coach KP

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