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Friday swim -- 4300

Posted By: KP
Date: Friday, 31 October 2008, at 8:00 a.m.

No warm up today. I got in and went to steady or more straight away. That made for a long mainset.

500 free
500 as (200fr, 100back, 200fr)
500 as (200fr, 100breast, 200fr)

1min RI

300 leaving on 4:30
2x150 on 2:10
300 on 4:30
3x100 on 1:30
300 on 4:30
6x50 on 50sec

1min RI

25 on 30sec
50 on 45sec
2x25 on 30sec
75 on 2:10
3x25 on 30sec
100 on 1:30
4x25 on 30sec
25 on 30sec
50 on 45sec
2x25 on 30sec
75 on 2:10
3x15 on 30sec
100 on 1:30
4x25 on 30sec

50 easy cool down

TOTAL 4300

coach KP

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