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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 31 August 2008, at 9:31 a.m.

450 straight
200fr
200 as 2x(50k, 50fr)
200fr
200 as 2x(50str, 50fr)
8x25 on 30sec

MAINSET -- continuous

300 hard
400 easy to steady
3x100 hard
4x100 easy to steady
200 hard
300 easy to steady
2x100 hard
3x100 easy to steady

C/D 3x50 easy

TOTAL 4000

coach KP

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