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Wednesday swim -- 4000

Posted By: KP
Date: Wednesday, 10 December 2008, at 7:36 a.m.

600 straight
4x75 on 1:20
300 continous with every third 25 kick
4x75 as (50fr, 25k)
4x75 as (50fr, 25str)

MAINSET -- continous (all 100s in on 1:23 out on 1:30)

100
2x25 on 30sec
2x100
2x25 on 30sec
3x100
4x25 on 30sec
4x100
4x25 on 30sec

1min RI

200 in on 2:50 out on 3:00
200 in on 3:00 out on 3:10
200 in on 3:00 out on 3:20
200 in on 3:00

100 c/d

TOTAL 4000

coach KP

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