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Monday swim -- 4200

Posted By: KP
Date: Monday, 24 November 2008, at 11:56 a.m.

200fr
6x75fr on 1:15
6x75 as (25k, 50fr)

MAINSET:

500fr

30sec rest

4x through:
25k, 50str, 75fr

200 in on 2:45 out on 3:00
300 in on 4:30 out on 4:45
200 in on 2:45 out on 3:00

4x100 as 25k, 50fr, 25k

200 in on 2:45 out on 3:00
300 in on 4:30 out on 4:45
200 in on 2:45 out on 3:00

200 easy as 25str, 25fr, repeat

TOTAL 4200

coach KP

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