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Friday swim -- 4000

Posted By: KP
Date: Friday, 14 November 2008, at 1:46 p.m.

900 straight
4x (25 back, 50fr)
2x 200 as (repeat 50k, 50fr)
5x50

MAINSET:

Repeat 4x:
50 very hard on 30sec rest
2x100 steady on 20sec rest

5x100 -- in on 1:25 out on 1:35
3x200 -- in on 3:00 out on 3:20

50 cool down

TOTAL 4000

coach KP

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