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Wednesday swim -- 4500

Posted By: KP
Date: Wednesday, 7 May 2008, at 8:20 a.m.

500 straight
5x50
300 as (50k, 50str)
5x50
300 as (50fr, 50str)

Mainset:

400 on base
2x50 on 50sec
400 on base
2x50 on 50sec

200 on base
2x25 on 30sec
200 on base
2x25 on 30sec
200 on base
2x25 on 30sec
200 on base
2x25 on 30sec

8x100 on base+10

100 ez cool down

Total 4500

coach KP

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