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Firday swim -- 4000

Posted By: KP
Date: Friday, 8 August 2008, at 11:08 a.m.

400 straight
8x75 as (25str, 50fr
6x50 as 25k, 25fr

MAINSET: done continuously as 50s on 50sec, 100s on 1:30, 150s on 2:30, 200s on 3:00

50, 100, 150, 200
100, 150, 200, 50
150, 200, 50, 100
200, 50, 150, 100

4x100 on 1:30
3x100 cool down

TOTAL 4000

coach KP

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