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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 3 August 2008, at 9:25 a.m.

450 straight
300 as 2x(50k, 50str, 50fr)
300 straight
6x50 on 50sec
6x25 on 30sec

MAINSET: 25x100 -- maintain pace (1:21 to 1:22 per hundred) while adjusting RI

3x100 as 1:40, 1:35, 1:30
4x100 as 2x1:40, 1:35, 1:30
5x100 as 2x1:40, 2x1:35, 1:30
6x100 as 2x1:40, 2x1:35, 2x1:30
7x100 as 3x1:40, 2x1:35, 1:30
take additional 30sec rest between groups

TOTAL 4000

coach KP

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