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Friday swim -- 4000

Posted By: KP
Date: Friday, 18 April 2008, at 7:25 a.m.

400 straight

6x150 (evens are 100fr, 50k // odds are 100IM, 50k)

MAINSETS (pace changes)

200 on 3:00 // 2x100 on 1:35 // 4x50 on 50sec
200 on 3:10 // 2x100 on 1:40 // 4x50 on 40sec
200 on 3:05 // 2x100 on 1:30 // 4x50 on 45sec

100 on 1:30 // 2x50 on 50sec // 4x25 on 35sec
100 on 1:40 // 2x50 on 55sec // 4x25 on 25sec
100 on 1:35 // 2x50 on 45sec // 4x25 on 30sec

TOTAL 4000

coach KP

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