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Sunday swim -- 4000

Posted By: KP
Date: Sunday, 16 November 2008, at 8:40 a.m.

600 straight
300 done as 50k, 50fr
300 done as 50str, 50fr
6x50 on 60sec

MAINSET: 2400 (looks benign but gets tough)

400 on base+5
4x50 on 60sec
300 on base+5
3x50 on 50sec
200 on base+5
2x50 on 45sec
100 on base+5
1x50 (infinity)

1min rest

200 on base-5 (total, so 2:55 for 1:30 base)
4x25 on 30sec
200 on base (3:00min)
4x25 on 30sec
200 on base+10 (total, so 3:10 for 1:30 base
4x25 on 30sec

100 C/D

TOTAL 4000

coach KP

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