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Wednesday swim -- 4000 (sprints)

Posted By: KP
Date: Wednesday, 26 November 2008, at 8:26 a.m.

600 straight
300 as (50fr, 50k/50fr, 50str/100fr)
300 as (50fr, 50k/50fr, 50str/100fr)
8x50

MAINSET:

4x through continously ==>

4x50 all out -- in on 35sec, out on 1:15
1x100 easy -- out on 2:15

4x through continuously ==>

4x25 all out -- in on 16-17sec, out on 40sec
2x50 easy -- out on 1:15

4x100 cool down

TOTAL 4000

coach KP

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