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Sunday swim -- 4300 grueler

Posted By: KP
Date: Sunday, 23 November 2008, at 8:57 a.m.

1000 straight (steady right off)
300 as (50k, 50str, 50fr, repeat)
6x50 on 50sec
300 as (25k, 50fr, 25k, repeat)

MAINSET: straight through grueler

300 base+5
3x100 base+5
300 base+5
3x100 base+5

200 base+5
2x100 base+5
200 base+5
2x100 base+5
200 base+5
2x100 base+5

TOTAL 4300

coach KP

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