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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 13 April 2008, at 8:49 a.m.

Some solid swim efforts today (+30min run) following a century yesterday with intervals inserted and a 30min run off.
The swim puts me over 20k this week and completes a nicely balanced training load (s,b,r,gym).

750 straight
200 IM kick by 50s
200 free
200 as 50str, 50fr, 50str, 50fr
200 free
8x25 on 30sec

MAINSET (2x through)

25 leaving on 20sec
25 on 25sec
25 on 30sec
300 steady

50 leaving on 40sec
50 on 50sec
50 on 60sec
200 steady

100 leaving 1:20
100 on 1:25
100 on 1:30
100 steady

TOTAL 4000

coach KP

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