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The DAWN PATROL -- 4100

Posted By: KP
Date: Friday, 25 April 2008, at 7:51 a.m.

Here's to all you swimmers who get up in the dark and get in the volume.

The DAWN PATROL; representin' by mixing it up while others sleep!

Short warm up and a longer mainset:

300 easy
6x50 on 50sec
6x50 as (25k, 25str)
8x25 on 30sec

MAINSET 2800 -- 4x through (#1 on base+5 // #2 on base -5 // #3&4 on base, maintain strong efforts)

4x75
50ez
4x75
50ez

200 choice c/d

TOTAL 4100

coach KP

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