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Wednesday swim -- 4500

Posted By: KP
Date: Wednesday, 17 September 2008, at 7:19 a.m.

600 straight
2x150 fr
4x100 str
2x150 fr

MAINSET:

20x100 // done continuously in groups of five as:

100 on 1:35
100 on 1:30
100 on 1:40
100 on 1:25
100 on 1:45

9x100 // done continuosly in groups of three as:

100 as 25fly, 75fr
100 as 25bk, 75fr
100 as 25br, 75fr

TOTAL 4500

coach KP

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