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Friday swim -- 4400

Posted By: KP
Date: Friday, 17 October 2008, at 8:43 a.m.

650 free
8x25 on 30sec
200 done as (50fr, 50k)
8x25 on 30sec
200 done as (50fr, 50str)
4x100 (100s non free)

MAINSET: (2400)

400fr (middle 100 kick)
4x100 on 1:35
400fr (middle 100 str)
4x100 on 1:35

50 on 60sec
100 on 1:35
150 on 2:25
200 on 3:00
150 on 2:25
100 on 1:35
50 on 60sec

150 C/D

TOTAL 4400

coach KP

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